Archive for June, 2011

Workout of the Day: Friday 6-17-11

WOD 1: Snatch Balence 10-5-5-3-3-1-1


WOD 2: Complete each for time, rest about 1:30 between each.

  • Run 200m
  • Run 400m
  • Run 800m
  • Run 400m
  • Run 200m



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Workout of the Day: Thursday 6-16-11

WOD 1: EMOM 10:00 (every minute on the minute) complete:

  • 1 Clean and Jerk (full squat)
  • 20 Double Unders

Scaling Weights: A: 65/35 B: 95/65 C: 135/95 E: 165/110


WOD 2: 50-40-30-20-10 (Max = 20:00)

  • Toes to Bar
  • Burpees

A: Start at 30, B: Start at 40, C: Start at 50 and jump on a 45 lb. plate with hips open (no clap OH)


$$: 5 partner sprints outside between the speed bumps

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Workout of the Day: Wednesday 6-15-11

“Fight Gone Bad” 3 rounds, 1:00 each station, goal = max reps of:

  • Push Press (75/55)
  • Box Jumps (20″)
  • Sumo Dead Lift High Pulls (75/55)
  • Wall Ball (20/15)
  • Rowing (for calories)
  • Rest Station

$$: 60 Pull Ups, goal = least amount of sets possible. (A/B group = 40).

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Workout of the Day: Tuesday 6-14-11

WOD 1: 100 push ups

This WOD is not for time, but there is a 10:00 Max, record only the number of sets required to achieve 100 push ups. One set means you are on hands and toes, nothing else touches the ground in the up position. In the down position touch chest to deck (no hand release needed). Your goal is to get the least number of sets, rest as needed in between. If you can get 50 twice (which is pretty hard) then that is two sets and it is better than three sets of 40, 30, and 30.


WOD 2: “Diane”

21-15-9 reps for time of:

  • Deadlift
  • Handstand Push Ups

Deadlift Scaling, A:115/75, B:185/115 C: 225/165

Modify the handstand push ups as needed, options are kick ups, box HSPU’s, or partial HSPU’s with Ab Mats. E groupers use the games standards with 25’s and and Ab Mat between them!


$$: 2 x 400m runs for time + 5 partner sprints outside between the speed bumps!

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Workout of the Day: Monday 6-13-11

WOD 1: Complete as many rounds as possible in 15 minutes of:

1 Rope Climb
10 Ring Dips
15 Wall Ball (20/15)

~ Sub 10 pull ups for 1 rope climb today! E group add weight to the dips and go 25/20 on Med Balls.


WOD 2: Overhead Squat 3 – 3 – 3


$$: Max consecutive double unders, record score!

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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