Archive for January, 2011

WOD Friday 1-21-11

10:00 AMRAP

  • 5 50′ Shuttle Runs
  • 5 Burpees
  • 5 Dumbell/Kettlebell Squat Cleans

10:00 AMRAP

  • 18 Box Jumps (18″)
  • 15 Sit Ups
  • 12 Pull Ups

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WOD Thursday 1-20-11

Split Jerk 3-3-3-3-3

“burnin and lootin” 5 rounds for time of:

  • 10 Split Jerk (135/95)
  • 20 GHD sit ups

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WOD Wednesday 1-19-11

Karen +Stuff:

  • 150 Wall Ball Shots (“Karen” @ 20/15 med. ball weights)
  • Row 1k
  • 150 Wall Ball Shots
  • Row 1k
  • 200 Push Ups

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WOD Tuesday 1-18-11

“Badger” 3 rounds for time of

  • 30 Squat Cleans
  • 30 Pull Ups
  • 800m run

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WOD Monday 1-17-11

Back Squats 10-8-6-4-4

Back Squats 10-8-6-4-4


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