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Archive for June, 2013

Workout of the Day: Sunday 6-16-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: Instructors choice

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Makeup WOD: Make up a strength move/skill from the week you may have missed (20:00) then >>

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WOD: 10 rounds:

  • 10 Thrusters (75/55)
  • 10 Burpees

Scaling: A: 5 rounds (45/35) B: 7 rounds C: Rx


Workout of the Day: Saturday 6-15-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: Instructors choice

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8:00 WOD: 15:00 Squat Snatch practice then:

“Amanda” 9-7-5 reps of:

  • Squat Snatch (135/95)
  • Muscle Up

Note: Use 2x banded MU to practice or sub 3 ring dips + 3 pull ups for each muscle up.

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9:00/10:00 Free WOD: 3 rounds for max reps, 3:00 rest between:

  • 8:00 AMRAP
    • Run 100m
    • 5 Burpee pull ups
    • 8 Sit Ups
    • 12 Squats
    • 16 Lunges

Scaling: A/B: two rounds, C: Rx




Workout of the Day: Friday 6-14-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 4 rounds, 30 sec. of max air squats. Alternate with a team of two people. Record total reps.

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WOD 1: Push Press – 5×5 (record weights)

Note: target = 80% of Press 1RM

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METCON: AMRAP 15:00

  • 5 Ring Dips
  • 7 Ring Pulls
  • Run 100m

Adv. METCON: EMOM 15:00

  • 2 Muscle Ups
  • 4 Kettlebell Hang Squat Cleans (70/53)

Adv. Cash Out: 400m Sandbag Run (120/60 lbs.)




Workout of the Day: Thursday 6-13-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 1x 400m sandbag run, record weight used.

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WOD 1: Deadlift – EMOM 10:00 – 3 reps/min.

Note: target = 75% 1RM

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WOD 2: Complete for fun:

  • 6 x partner band sprints – 40m outside
  • 3 Prowler pushes – 40m (180/90# added)




Workout of the Day: Wednesday 6-12-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 3:00 of max double unders, no scaling (attempts count)

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WOD 1: Back Squat – Complete 3 rounds for reps:

  • AMRAP 2:00 @ 135/95
  • Rest 2:00

Note: do not exceed 50% of your 1RM

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WOD 2: AMRAP 9:00

  • 8 Box Jumps (24/20”)
  • 8 Kettlebell swings (53/35)
  • Run 100m

AMRAP 9:00

·         8 Box Jumps (24/20”)

·         8 Kettlebell swings (53/35)

Run 100m




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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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