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Archive for October, 2012

Workout of the Day: Thursday 10-25-2012

Strength WOD: EMOM 8:00…. then after 8:00 to find max Snatch. (record max)

  • 1 Power Snatch
  • 1 Hang Squat Snatch


METCON: “Upside-down Karen” (Max time = 15:00)

  • 150 Wall Ball Shots (stop every minute a do 6 Handstand Push Ups)

Scaling Groups: A: 75 WB, B: 115 WB, C: Rx


CrossFit Basics: 5:30p, Topic: Rowing, Kettlebell Swings

WOD: 4 rounds, 1:00 each station

  • Rowing (for calories)
  • Push Ups
  • Kettlebell Swings
  • Rest


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Workout of the Day: Wednesday 10-24-2012

Warm up: Run 600m, 30 Squats, 30 Sit Ups, 30 Push Ups.


Skill Work: 10:00 Handstand Push Ups


WOD: “JOSH” Complete for time:

  • 95 pound Overhead squat, 21 reps (95/65)
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps (95/65)
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps (95/65)
  • 18 Pull-ups

Scaling Groups:

Joshua Hager

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 February 2007

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Workout of the Day: Tuesday 10-23-2012

Warm Up: Row 1,000m


Strength WOD: 8,7,6,5,4,3,2,1 reps for total weight of: (Max 18:00)

  • Back Squats
  • GHD Sit Ups (sum 2:1 Ab Mat if needed)

Note: Add add eight weights used to a total number (not multiplied by reps).



  • 5 Kettlebell Front Squats (53/35)
  • 5 Burpee Box Jumps (30″/24″)
  • 5 One Handed KB Swings (53/35)

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Workout of the Day: Monday 10-22-2012

Warm Up: Run 200m, 40 Squats (5 burpees every 10 squats)


Adv. WOD: “Annika’s Birthday WOD”

Teams of two: 22 rounds for time and weight of:

  • 1 Clean and Jerk (each)
  • 22 Double Unders (shared)

Note: In this WOD you need to add weight to the bar each round. If one partner cannot continue then he/she just does double unders. Starting weights are:

Starting weights:

  • 75% of lighter partner’s BW (Rx)
  • 25% of lighter partner’s BW (C)
  • 50% of lighter partner’s BW (B)
  • Lighter partner’s BW (E)


Reg. WOD: 22 rounds for time:

  • 1 Clean and Jerk (155/105… scale as needed)
  • 12 Double Unders


Skill Work: Use the rest of class for skill work, examples are:

  • 30 Handstand Push Ups
  • 30 Muscle Ups
  • 50 Pull Ups
  • 50 Ring Dips

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Workout of the Day: Sunday 10-21-2012

WOD: “Tom

Complete as many rounds in 25 minutes as you can of:

  • 7 Muscle-ups
  • 155 pound Thruster, 11 reps (155/105)
  • 14 Toes-to-bar

Notes: Sub 15 Pull ups + 15 dips for the muscle ups


Enlarge image

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

WOD Demo with Adrian Bozman – video [wmv] [mov] [HD mov]
Extended workout footage – video [wmv] [mov] [HD mov]

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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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