WOD – Monday 1/16/12
Posted on January 16th, 2012 by chrisa
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
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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 – Thursday 12/15/11
Posted on December 14th, 2011 by chrisa
Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps
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WOD – Monday 12/5/11
Posted on December 5th, 2011 by chrisa
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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WOD – Wednesday 11/30/11
Posted on November 29th, 2011 by chrisa
As many rounds as possible in 12 min of:
4 Squat Clean Thrusters #135/95
8 Pull-ups
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WOD – Tuesday 11/29/11
Posted on November 29th, 2011 by chrisa
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
or
4 rounds for time of:
10 Push Presses 95/65 lbs
20 Sit-up (abmat)s
30 Air Squats
400 m Run
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WOD – Thursday 11/24/11
Posted on November 24th, 2011 by chrisa
“Thanksgiving with the Girls”
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps.
Angie and Barbara’s House
20 Pull ups
20 Push Ups
20 Sit ups
20 Air Squats
Helen’s House
400m run
21 KB Swings 53/35
12 Pull ups
Fran’s House
15 Thrusters
Nancy’s House
400M run
15 OHS
Isabel and Grace’s House
20 Ground to Overhead
Kelly’s House
400m run
30 Box jumps 24/20
30 Wall Balls 20/14
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WOD – Saturday 11/19/11
Posted on November 19th, 2011 by chrisa
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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WOD – Friday 11/18/11
Posted on November 17th, 2011 by chrisa
6 Rounds for time of:
6 Back Squats 135/95
8 Med Ball Cleans 20/14
10 Jumping Lunges
50 Single Unders
Happy Friday!!!!
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