WOD – Thursday 9/1/11
Posted on August 31st, 2011 by chrisa
Weighted pull-ups 3-3-3-3-3 reps
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WOD – Wednesday 8/31/11
Posted on August 30th, 2011 by chrisa
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
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WOD – Monday 8/29/11
Posted on August 28th, 2011 by chrisa
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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WOD – Sunday 8/28/11
Posted on August 27th, 2011 by chrisa
Five rounds of:
3 Cleans
20 Burpees
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WOD – Saturday 8/27/11
Posted on August 26th, 2011 by chrisa
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent
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WOD – Thursday 8/25/11
Posted on August 24th, 2011 by chrisa
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Some of the early results for the afternoon crew to aim for:
Melonie – 17:17 (a 2:25 PR, Way to Go Mel)
Stacy – 14:43
Chris – 13:32
Eric – 12:30
Steve – 12:12
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WOD – Wednesday 8/24/11
Posted on August 23rd, 2011 by chrisa
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
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WOD – Tuesday 8/23/11
Posted on August 22nd, 2011 by chrisa
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
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WOD – Sunday 8/21/11
Posted on August 20th, 2011 by chrisa
Shoulder Press 5-5-5-5-5 reps
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WOD – Saturday 8/20/11
Posted on August 19th, 2011 by chrisa
Three rounds for time of:
12 Muscle-ups
75 Squats
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