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Archive for April, 2012

Workout of the Day: Sunday 5-6-2012

WOD 1: “Fight Gone Right” 3 rounds, 1:00 each station:

  • Burpees
  • Box Jumps (24/20)
  • Ground to Overhead (45/25 plate)
  • Lunges (45/25 plate held anyway)
  • Row (for calories)
  • Rest

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Workout of the Day: Saturday 5-5-2012

Free WOD: AMRAP 25:00

  • 20 Mountain Climbers
  • 20 Touch and Goes
  • 20 Lunges
  • Run 200m
  • 20 Push Ups
  • 20 Sit Ups

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Workout of the Day: Friday 5-4-2012

WOD 1: Complete for time: (Max = 20:00, use heats)

  • Row 1000m
  • 30 Pistols (Alternating Legs)
  • 30 Hang Cleans (165/105)

Scaling Groups: Cleans A: 65/45 B: 105/75 C: Rx E: 225/135


WOD 2: AMRAP 10:00

  • 25 Double Unders (or 100 Singles)
  • 25 Overhead Squats (Jump Rope overhead)
  • Run 100m (with your jump rope)

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Workout of the Day: Thursday 5-3-2012

WOD 1: “Diane” 21-15-9 reps for time of:

  • Deadlift 225/165
  • Handstand Push Ups

Scaling Groups: A: 135/85 B: 185/115 C: Rx


WOD 2: Complete for time: (Max 15:00)

  • 150 Sit Ups (2 Burpees every 30 sec.)

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Workout of the Day: Wednesday 5-2-2012

Advanced WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

WOD 1: AMRAP 15:00

  • 10 x Kettlebell Power Snatch (53/35)
  • 10 Pull Ups
  • 10 Ring Dips
  • 10 Squats (with kettlebell on shoulder)


WOD 2: AMRAP 10:00

  • Run 200m
  • 30 Double Unders (40 if broken, 120 singles)

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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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