Archive for July, 2012

Workout of the Day: Tuesday 7-31-2012

Advanced WOD 1: Weighted Strict Pull Ups 7-6-5-4-3-2-1 (record all sets, Max 15:00)

Notes: If you cannot add weight to your pull up then do the regular WOD 1


Regular WOD 1: 100 Pull Ups for time (record scaling, Max 15:00)

Scaling Groups: A: 50 B: 75 C: Rx


WOD 2: Complete for time: (max 20:00)

  • 50 Thrusters (135/95)
  • 50 Toes To Bar
  • 50 Box Jumps (30/24)
  • 50 Burpees

Scaling Groups: A: 35 of each, Thrusters (65/45) B: Thrusters 95/65 C: Rx

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Workout of the Day: Monday 7-30-2012

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

  • Squat Cleans (135/95)
  • Ring Dips


WOD 2: 4 Rounds For Time: (Max 20:00)

  • Run 200m
  • 50 Double Unders (4:1 singles)
  • 8 Handstand Push Ups

Scaling Groups: A: 3 rounds B/C: Rx

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Workout of the Day: Sunday 7-29-2012

WOD: “CrossFit Total”

  • Max Deadlift
  • Max Back Squat
  • Max Press

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Workout of the Day: Saturday 7-28-2012

Free Saturday WOD: AMRAP 25:00

  • Run 400m
  • 20 Squats
  • 20 Sit Ups
  • 20 Push Ups
  • 20 Lunges

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Workout of the Day: Friday 7-27-2012

WOD 1: AMRAP 15:00

  • 1 Rope Climb
  • 3 Ground to Overhead (155/105)
  • 5 Burpee Bar Jumps


WOD 2: Complete for time:

  • 100 Lunges
  • Run 1 mile
  • 100 Lunges

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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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