MONDAY, JULY 28, 2014

Archive for August, 2012

Workout of the Day: Monday 8-20-2012

Strength WOD: EMOM 12:00

  • 2 Front Squats

Notes: Pick your weight, record the total amount (24 x 185 lbs. = 4,440 lbs.)


Endurance WOD: 4 rounds for total time: (Max = 24:00)

  • Run 400m
  • Rest 1:00
  • 50 Double Unders (200 singles)
  • Rest 1:00

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Workout of the Day: Sunday 8-19-2012

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

  • Deadlift (225/155)
  • Handstand Push Ups


WOD 2: Skill Work!

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Workout of the Day: Saturday 8-18-2012

8:00 AM WOD: “Fight Gone Bad” 3 rounds for time of:

  • 1:00 of Rowing for max calories
  • 1:00 of Push Press for max reps (75/55)
  • 1:00 of Box Jumps for max reps (20″)
  • 1:00 of Sumo Dead Lift High Pulls for max reps (75/55)
  • 1:00 of Wall Ball for max reps (20/15)
  • 1:00 of Rest


9:00/10:00 Free WODs: 3 rounds for max reps

  • 1:00 of Sit Ups
  • 1:00 of Push Ups
  • 1:00 of Squats
  • 1:00 of Plank
  • 1:00 of Lunges
  • 1:00 of Burpees
  • 1:00 of Rest

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Workout of the Day: Friday 8-17-2012

Strength WOD: 30 Snatch (Power or Squat) for max total weight

Adv. METCON: AMRAP 12:00

  • 3 Bar Muscle Ups
  • 3 Handstand Push Ups (on 2 x 45lb. plates, one ab mat)
  • 3 Turkish Get Ups (alternating hands, 70/53)


Reg. METCON: AMRAP 12:00

  • 9 Ring Dips
  • 9 Ring Rows
  • 3 Turkish Get Ups (53/35 KB)

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Workout of the Day: Thursday 8-16-2012

Strength WOD: EMOM 12:00

  • 3 “High Bar” Back Squats (185/115)
  • Max “chin over bar” hold

Notes: Record weights used and total seconds held over the pull up bar

Scaling: A: 95/65 B: 135/95 C: Rx Elite: 265/155 (Use bands as needed for chin holds)


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

  • Run 400m
  • Run 200m Backwards
  • 50 Wall Ball (20/15)
  • Run 400m
  • Run 200m Backwards

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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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