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Archive for November, 2011

Workout of the Day: Tuesday 11-29-11

WOD 1: 5 rounds for time (15:00 Max)

  • 20 Pull Ups
  • 50 Double Unders (4:1 singles)

Scoring: time when finished or total reps completed in 15:00 (max = 350).

Scaling: A:12 Pull Ups/100 single unders B:15/150 C:Rx

Strength WOD 2: Deadlift Bodyweight x 50 (scale up or down as needed). 10 Ring push ups between sets.

(pick either if you are not in the challenge)

Endurance WOD 2: Complete:

  • Run 1 Mile (Anytime fitness loop or 4 x 400m runs)
  • Rest 3:00 Max
  • 3 x 200m Sprints (each for time)
  • Rest 3:00 Max
  • Run 1 Mile

$$: 2:00 Handstand Hold

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Workout of the Day: Monday 11-28-11

Strength WOD 1: (Max 15:00)

  • Front Squat 5-5-5
  • Back Squat 5-5-5

Endurance WOD 1 (default): AMRAP 15:00

  • Row 300m
  • Rest 30 sec.
  • 15 Burpees
  • Rest 30 sec.
  • Run 400m
  • Rest 30 sec.

Count each activity as 1 point when completed. Three rounds + the row = 10 pts.

WOD 2: 3 rounds for time of: (Max 20:00)

  • 30 Box Jumps
  • 20 Lunges (95/65, in front squat position)
  • 15 Push Press (95/65)

Scaling: A:45/35 B:75/45 C:Rx E:135/95

$$: 6 Partner Sprints



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Workout of the Day: Sunday 11-27-11

WOD 1: “The Chief” Max rounds in 3 minutes of:

  • 135 pound Power cleans, 3 reps
  • 6 Push-ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WOD 2: 3 rounds for max total reps, 1:00 each station:

  • Tire Flips
  • Wall Ball Sit Ups
  • O.H. Lunges (w/WB)
  • Rest 1:00


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Workout of the Day: Friday 11-25-11

Civil War WOD

Ducks verses Beavers!

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Workout of the Day: Thursday 11-24-11

Happy Thanksgiving!!!

Home WOD: (post results to facebook): For time complete… doesn’t count if you don’t time yourself!

  • 100 Sit Ups
  • 100 Push Ups
  • 100 Squats

Don’t be a couch potato… do the home WOD!lazy

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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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