WOD – Friday 12/30/11
Posted on December 30th, 2011 by chrisa
“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
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WOD – Thursday 12/29/11
Posted on December 28th, 2011 by chrisa
“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you’ve got a twenty pound vest or body armor, wear it.
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WOD – Wednesday 12/28/11
Posted on December 27th, 2011 by chrisa
WOD – Tuesday 12/27/11
Posted on December 27th, 2011 by chrisa
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
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WOD – Monday 12/26/11
Posted on December 25th, 2011 by chrisa
Just a reminder, only a 9am class tomorrow….
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups
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WOD – Friday 12/23/11
Posted on December 23rd, 2011 by chrisa
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters
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WOD – Thursday 12/22/11
Posted on December 22nd, 2011 by chrisa
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
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WOD – Wednesday 12/21/11
Posted on December 21st, 2011 by chrisa
21-15-9
135lb Clean
GHD Situp
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WOD – Tuesday 12/20/11
Posted on December 20th, 2011 by chrisa
3 rounds for time of:
400M run
Left arm Kettlebell swing 15 reps
Right arm Kettlebell swing 15 reps
Goblet Squats 20 reps
Choose a KB weight that will challenge you, NO Sandbagging!!!
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