Archive for April, 2012

Workout of the Day: Thursday 4-26-2012

WOD 1: Overhead Squat 2-2-2-2-2-2 (record max)

WOD 2: “Angie” Complete for time:

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

Scaling: A: 50′s, B: 75′s C: Rx

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Workout of the Day: Wednesday 4-25-2012

WOD 1: Complete for time: (15:00 Max)

  • Lunge 100m (out to the second speed bump)
  • Run 100m (back to the box)
  • 50 Dead lifts (225/155)

Deadlift Scaling: A: 115/75 B: 185/105 C: Rx

WOD 2: Press 3-3-3-3, Push Press 3-3-3-3

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Workout of the Day: Tuesday 4-24-2012

WOD 1: AMRAP 12:00

  • 1 Rope Climb
  • 15 Push Ups

WOD 2: AMRAP 12:00

  • 30 Double Unders (4:1 Singles, 40 if broken)
  • 15 Power Snatch (45/35… just below knees)

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Workout of the Day: Monday 4-23-12

WOD 1: Coach Mike Metzgers Birthday WOD… he’s turning 30 so here ya go!

30 of each for time: (Max 25:00)

  • Lunges
  • pull ups
  • burpees
  • pistols (sub squats)
  • Double Unders (4 to 1 singles)
  • Supermans
  • ****Stop and sing happy birthday to mike*** (for real.. the whole song, all classes)
  • Situps
  • KB Swings (53/35)
  • KB push press (53/35, one KB)
  • Touch N Goes
  • Man makers- no dumbells
  • Run 400 m

WOD 2: AMRAP 5:00 (stretch calf muscles beforehand… a lot)

  • Box Jumps (24/20)


…and here is Mike, in probably the best picture he has ever taken!

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Workout of the Day: Sunday 4-22-2012

WOD 1: “Frandango” 21-18-15-12-9 reps for time of:

  • Thrusters (75/45)
  • Pull Ups

WOD 2: 3 rounds for time of:

  • Run 200m
  • Run 200m Backwards
  • 10 Burpees

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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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