WOD

16 August 2010

Posted by:

“Kelly”

5 Rounds of:

400M Run

30 Wall Ball (20lb Men, 14lb Women)

30 Box Jumps (24 in Men, 20 in Women)

(Scale to 20 reps of each movement if needed)

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0

14 August 200

Posted by:

Chriss is feeling “froggy”…Come by for some Saturday madness!

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Friday 13 August 2010

Posted by:

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

Dumbell Bench Press 
(Advanced: 45lbs, Intermediate: 25lb, Novice: 15lbs)

Burpee Pull up – hands must come off the deck every rep of the push up

Jumping Lunges 10,9,8,7….. each leg

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Thursday, 11 August 2010

Posted by:

Skill: deadlift 3-3-3-3

7 rounds for time of:

185/135 pound deadlift , 10 reps, (deadlift should be about 60% of max deadlift)

15 ghd situps

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Wednesday 11 August

Posted by:

Push Jerks
3-2-1-1-1

Wod

Teams of two must complete, 3-4 rounds each, as quickly as possible:

1 person does one round while other person rests

15 x Thrusters

Run 400 Meters

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10 August 2010

Posted by:

WOD

Choose one:

Three rounds for time of:

50 Double unders

21 Kettlebell swings (1.5 pood men / 1 pood women)

12 Ring Rows

1000m row or 800 M run

100 abmat sit ups

30 weighted step-ups

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9 August 2010

Posted by:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Front Squat 3-3-3-3-3-3-3 reps (yes after Cindy constantly Varied) Andrea says WTF?

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Saturdays workout

Posted by:

can’t wait to see what today’s workout is! Come on in. It’s gonna be a good one

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0

Friday August 6

Posted by:

Back Squat  5-5-5

For time:
Row 800 meters
100 Pushups
50 KTE or 100 Abmat Situps
Run 800 meters

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Thursday August 5

Posted by:

2-3 rounds for time
25 – Box Jumps
Sprint the long Sides of the Building
Walking Lunges short side of the building
Sprint the long Sides of the Building
25 – Burpees
Sprint 200 meters with 20 lb. DynaMax Medicine Ball

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2

Wednesday August 4

Posted by:

Skill – Squat Cleans 1-1-1-1-1 Reaching for Max Squat Clean

“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

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3 August, 2010

Posted by:

Tuesday August 3

I took a beating on not wanting to post… you win

Strict Press

3 – 3 – 3 – 3-3….

AMRAP 11 Min

5 thrusters – HEAVY
15 pull ups (or 10 Chest to Bar )

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2 August 2010

Posted by:

Satan’s Deck of Cards
Spades – Wall Ball
Diamonds – Jumping Slamball
Clubs – Toes to Bar
Hearts –  GHD Situps

Faces =10
Numbers=Numbers
Aces – team runs 200 meters

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31 July 2010

Posted by:

DAVES Surprise

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30 July, 2010

Posted by:

Friday
Deadlift 1-1-1-1-1-1-1 reps
AMRAP 15 Min
5 Deadlift – Heavy
15 GHD Situps
20 Weighted Step ups (10 ea leg)

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