WOD

Thursday 23 September 2010

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Thursday 23 2010
500m row for time:
Three to Five rounds
30 Glute-ham sit-ups
25 Good Morning Back Extensions

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22 September 2010

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“Daniel”

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

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21 September 2010

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3 rounds for time

1 rope climb

2  75 ft lunges (length of black mat

3 muscle ups (sub MU transitions)

400m row or run

5 HSPU

6 burpee/box jump

7 manmakers (40#/20#)

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20 September 2010

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HAPPY BIRTHDAY ANDREA .. Workout, includes a little party after the last evening class all are welcome…..

Strict Press Wendler Cycle 1 Week 1  5x5x5+  1RM

“Andrea”
2 Rounds for time dressed in 70’s Costumes
19 -Pistols (ea leg) sub deck squat
19 – HSPU
19- Pullups Chest to Bar
19- Situps
19- Supermans
19- 4″ Box Jumps

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September 17 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

Log Results By posting here

3 Rds.

200m Run

11 KBS (24k/16kg)

6 Pull Ups

Rest

Bench Press:

5-3-3-1-1-1

You only have one chance at each lift. You get one ‘Do Over’ for the whole set, and must repeat all of the reps on the set missed. (i.e. If you miss rep 5 in the 5’s and you ...

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September 16 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

Log Results By posting here

Push Jerk 3-2-2-2-1-1-1-1-1 reps  (can also add in Split Jerk  Can use racks if  heavy)

Backward 800m run

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September 15 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

Log Results By posting here

Back Squats 5-3-1+
Wendler Cycle 1, Week 1
5 at 65% 1RM
3 at 75% 1RM
1+ at 85% 1RM
– rest -

For time:
10 Front Squats (155#/105#)
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 AbMat Situps
4 Front Squats
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September 14 2010

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Weighted Pull Ups 5 – 5 – 5 – 5 – 5

or one level harder ie..

(Weighted, Strict, Chest to bar, Kipping, Band, Jumping, Ring Row)

1000m row

5 Rounds

7 Burpees
7 Ring dips

500m row
3 Rounds

7 Burpees
7 Ring dips

250 m row
1 Rounds

7 Burpees
7 Ring dips

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September 13 2010

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Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Log Results By posting here

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep

-then-

Deadlift, 1 rep
2 min Pushups
1 min Rest
2 min Situps
1 min rest
2 min Push Press (very light weight)
1 min rest
2 ...

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10 September 2010

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Friday:

“Rangers Lead the Way”

Skill:  Back Squat 5-3-2-2-1

15 mins AMRAP

15 Back Squats (185/115)

25 Double unders

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9 September 2010

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Thursday:

“Triple Canopy”

  1. 2K Row for time

3 mins Rest

  1. 35 Pull ups

35 Slam balls

3 mins Rest

  1. 15 Push presses

15 Push jerks

(Post times for each workout)

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8 September 2010

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Wednesday:

10 Turkish Get Ups (5 ea arm)

10 pistols ea leg or

15 DB Walking Lunges

20 GHD Situps

or 40 Abmat Situps

5 Rounds

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7 September 2010

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Tuesday:

Skill: Hang Cleans 3-3-3-3-3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans (135/95)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 HSPUs

(sub for HSPU – Box Pushups)

Wednesday:

10 Turkish Get Ups (5 ea arm)

10 pistols ea leg or

15 DB Walking Lunges

20 GHD Situps

or 40 Abmat Situps

5 Rounds

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6 September 2010

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Monday:

ONLY ONE CLASS on LABOR DAY 9 am

2 person Partners both partners move at the same time

100 wallball

80 kb swings

60 knees to elbow

40 burpees

20 dead hang pullups

800 m run (together)

20 dead hang pullups

40 burpees

60 knees to elbow

80 kb swings

100 wallball

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Labor Day Schedule

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We will only have one 9am class on Labor Day. Enjoy the holiday

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