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Archive for February, 2012

Workout of the Day: Friday 2-24-2012

WOD 1: 3-3-3-3-3 Deadlifts (record you 3-rep max DL)


WOD 2: AMRAP 12:00

  • 5 Push Ups (thumbs touching, close grip style)
  • 5 Situp Burpees (Start with a sit up and proceed up to standing and clap overhead)
  • 10 PVC overhead squats

Notes: A group and new people do regular push ups and sit ups.


$$: 3 x 200m runs (record times)

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Workout of the Day: Thursday 2-23-2012

WOD 1: Open Sectionals WOD 1: AMRAP 7:00

  • Burpees (jump and touch 6″ over your reach)

WOD 2: AMRAP 15:00

  • 5 Kettlebell Snatch Balance (53/35)
  • 7 “V” Ups (touch toes if possible, at least knees)
  • 9 Push Ups
  • Shuttle run D&B x 2

$$: 25 Toes to bar

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Workout of the Day: Wednesday 2-22-12

WOD 1: 21-15-9 reps for time: (Max = 16:00)

  • Power Cleans (95/65)
  • Thrusters (95/65)

Scaling: A: 45/25 B: 65/45 C:Rx E: 115/80


WOD 2: AMRAP 10:00

  • Run 200m
  • 10 Pull Ups (E: Chest to Bar)

$$: 4:00 PLANK

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Workout of the Day: Tuesday 2-21-2012

WOD 1: 5 rounds for time of: (Max 25:00)

  • 1 rope climb
  • 10 Wall Ball Shots (20/15)
  • 15 Kettlebell Swings (53/35)
  • 20 Double Unders

Scaling: A: 3 rds, (26/18 KB), B: 4 rds (35/26 KB) C: Rx E: 7 rds (70/53 KB)


WOD 2: Bear Crawl Down and Back x 12 for time. (Max 8:00)


$$: 40 Pistol Squats

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Workout of the Day: Monday 2-20-2012

WOD 1: AMRAP 10:00

  • Front Squats (no racks, 95/65)

Scaling groups: A: 45/25 B: 65/45 C: 95/65 E: 135/95 Bejan: 185/135


WOD 2: 1 round for time: (split up anyway, max = 15:00)

  • 3:00 of “L” Sit on rings (6″ off the floor)
  • 3:00 of handstand holds
  • 100 Lunges
  • 200 Double Unders (4:1 singles)

Scaling: Scale the “L” sits by moving the rings up until you can hold about 10-15 seconds. Boxes are another way to scale the L sit. Sun out the handstand holds with “downward dog” position for people that can’t get upside down against a wall.


$$: Run 800m or Row 1000m


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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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