Workout of the Day

August
31
2011

WOD 9/01/11

Posted by Shane, 6:23 pm


max overhead squat
5-5-3-1-1
then
AMRAP in 15 min:
10 ohs #115/75
15 chest to bar push ups
20 sit ups

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August
30
2011

WOD 8/31/11

Posted by Shane, 7:29 pm


4 RFT:
7 cleans #155/105
14 k2e
21 box jumps
400m run

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August
29
2011

WOD 8/30/11

Posted by Shane, 7:00 pm


Max weighted pull up
then
AMRAP in 18 min:
5 muscle ups (10 chest to bar pull ups/ 10 ring dips)
10 burpees
15 wall ball #20/14

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August
28
2011

WOD 8/29/11

Posted by Shane, 8:17 pm


“CrossFit Total”

Back squat 1 rep max
Shoulder press 1 rep max
Deadlift 1 rep max
compare to 11/7/10

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August
25
2011

WOD 8/26/11

Posted by Shane, 6:45 pm


AMRAP in 1 min 30 sec, 3 rounds:
bench Press #95/65
alt ghd sit ups
ring dips
anchored sit ups w/#20/14 mb
back squats #95/65

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August
24
2011

WOD 8/25/11

Posted by Shane, 7:06 pm


Max snatch (work up to heaviest load)
3-3-3-3-3
then
AMRAP in 15 min:
6 hspu
9 snatch #105/75
12 box jumps #24/20

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August
23
2011

WOD 8/24/11

Posted by Shane, 7:13 pm


Max consecutive double unders (no singles in between) 3 attempts:
then
AMRAP in 18 min:
150m run
10 kb swings #70/53
20 double unders (75 singles)

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August
22
2011

WOD 8/23/11

Posted by Shane, 7:31 pm


“The End” CrossFit games final WOD
For time:
20 cal row
30 wall ball #20/14
20 toes to bar
30 box jumps #24/20
20 sdhp #105/70
30 burpees
20 push press #135/95
Rest 2 min, then repeat

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August
21
2011

WOD 8/22/11 “40 day Paleo challenge starts today!”

Posted by Shane, 4:34 pm


“Cindy”
AMRAP in 20 min:
5 pull ups
10 push ups
15 squats

Compare to 5/23/11

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August
20
2011

Paleo Challenge starts Monday the 22nd. Make sure you register and get bodyfat % taken. Also guest day is all day Monday!

Posted by Shane, 10:19 am
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