Workout of the Day

November
30
2011

WOD 12/1/11

Posted by Shane, 8:53 pm


For time:
100 burpees

Each class will have 2 heats, one as a counter, one as participant.
*chest and thigh must touch ground, hips open and clap behind head with feet off ground.

I will announce the 2 winners for the Lulelemon gear for Burpee challenge on Friday!

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November
29
2011

WOD 11/30/11

Posted by Shane, 7:16 pm

Rob is winner of men at 14:45, wrong cirle.
Congrats to all the people who made it through the Burpee challenge! A couple of people will be rewarded with some LuleLemon clothes for their efforts!

5 RFT:
150m run
15 deadlifts 185/135
15 toes to bars
15 back extentions

Please check out Ignite Fitness Facebook page about the Olympic lifting seminar coming to our gym. It is only for 20 people so the first to respond will be the only members that can take class!

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November
28
2011

WOD 11/29/11

Posted by Shane, 8:47 pm


21-15-9
Overhead squats #95/65
Burpees (counts towards burpee challenge)
Ring dips

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November
27
2011

WOD 11/28/11

Posted by Shane, 6:57 pm


AMRAP in 1 min, 3rds:

KB swings 53/35
Gs box jumps #24/20
Gs push ups
Pull ups
Wall ball #20/14

Rest 1 min between each round

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November
24
2011

WOD 11/25/11

Posted by Shane, 10:26 pm

Open gym:
9:30am- 10:30am
Closed Saturday.

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November
23
2011

WOD 11/24/11

Posted by Shane, 8:50 pm

There will be just be one class today at 8:15am.
“Happy Thanksgiving”

AMRAP in 20 min:
10 push ups
15 sit ups
20 squats
150m run

No classes on Friday or Saturday scheduled. Check back tomorrow there is a chance we might have a class at 9:30am on Friday.

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November
22
2011

WOD 11/23/11

Posted by Shane, 7:22 pm


For time: break it any way and start in any order
75 ghd sit ups
75 box jumps #24/20
75 russian twist #35/25 (each side)
75 cal row
75 toes to bars

Regular hours tomorrow.
We will have one class at 8:15AM on Thursday and be closed on Friday and Saturday.

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November
21
2011

WOD 11/22/11

Posted by Shane, 7:01 pm


Front squat
3-3-3-3-3
Then
AMRAP in 15 min:
9 front squat 115/75
12 pull ups
15 double unders

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November
20
2011

WOD 11/21/11

Posted by Shane, 4:08 pm


Amrap in 30 seconds, 5 rounds

2 for 1 wall ball #20/14
Sdhp #70/53 kb
Burpees
Push press #75/55
Ball slams #20/14

Rest 1 minute between each round.
* total reps for burpees counts towards burpee challenge

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November
18
2011

WOD 11/19/11

Posted by Shane, 3:51 pm

“Bikes or Bust”

Kids WOD 9:00am
For time:
200 squats
100 sit ups
50 games standards push ups
25 burpees

Adults WOD 10:00am
For time:
100 deadlifts #135/95
100 squat cleans #95/65
100 push press #75/55
100 games standard push ups

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