Workout of the Day

December
30
2011

WOD 12/31/11

Posted by Shane, 7:43 pm

Congratulations to Janet Turner and Michele Burch for winning New Year’s Eve WOD at LuleLemon! It was a great turnout and a blast to host!

Janet and Michele
18:08
Chris G and Richard M
18:27
Chelsea and Adam (Big Tire)
19:46
Kelly B and Terri L
20:02
Suann and Kim G
20:34
Shea and Susan
21:04
Tiffany and Sherri
21:11
Jimmy and Bill
21:25
Jeff and Tripp
22:17
Jessica and Kelli
23:25
Christen and Leisa
24:29
Nat and Kristen
24:54
Ann Marie and Sam
25:28
Kurr and Lizzie
25:28
Jessie and Jackie (Big tire)
25:18
Mark and Chris
25:47
Susan and Lauren
26:23
Allsion and Mary
26:29
Emily and Karen
30:56
Rachael and Ellison
33:08

LuleLumon WOD:
2 person team:

50 tire flips #350/175
150 tire jumps
200 sdhp #70/53 kb
300 squats
400m run

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December
29
2011

WOD 12/30/11

Posted by Shane, 7:47 pm


Holiday hours:
Friday 30th all classes except 4:30pm
Saturday closed (Join us at LuleLemon for WOD at 9:00am) Free to public
Monday 2nd open for one class at 9:30am

Bench press 8-5-3-1 (record 1 rep max)
Then

AMRAP in 1 min, 3 rounds

Bench press #95/65
Ghd sit ups
Lunges w/#45/25 plate
Burpees
Row calories

Rest 1 minute between each rounds

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December
28
2011

WOD 12/29/11

Posted by Shane, 8:33 pm


Push press (post combined weight of 3 sets)
5-5-5
then
AMRAP in 15 min:
10 hang cleans #95/65
15 push press #95/65
20 double unders (75 single)

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December
27
2011

WOD 12/28/11

Posted by Shane, 6:31 pm


4 RFT:
10 front squats #155/95
20 sdhp #70/53 kb
400m run with #20/14 mb

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December
26
2011

WOD 12/27/11

Posted by Shane, 5:00 pm


“12 days of Christmas”

Perform like the song. 1st rd do hspu, 2nd rd do hspu and 2 snatches, 3rd hspu 2 snatches and 3 burpees and so on until you 12 rds are complete.

1- hspu
2- snatch #95/65
3- burpees
4- pull ups
5- wall ball #20/14
6- toes to bars
7- gs push ups
8- sit ups
9- box jumps #20
10- double unders
11- kb swings #53/35
12- ring muscle ups (20 pull ups, 20 ring dips)

Meant to do this last week but better late then never.

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December
22
2011

WOD 12/23/11

Posted by Shane, 5:30 pm


Holiday Hours:
All scheduled classes except 4:30pm for Friday 23rd
Saturday 24th – Closed
Monday 26th – Closed

Take 5 minutes and find 1 rep max clean:
then:

5 Rft:
10 cleans #135/95
20 double unders (75 single)
150m run

*Tune in to ABC 33/40 between 9-10am to watch Ignite demonstrate CrossFit workout!

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December
21
2011

WOD 12/22/11

Posted by Shane, 6:54 pm


2 RFT:
400m row
25 Toes to bars
35 ghd sit ups
45 sec hanging L hold
55 russian twist #35/25 (each side counts as 1)
65 sit ups
75 sec plank hold

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December
20
2011

WOD 12/21/11

Posted by Shane, 6:36 pm


A lot of PR’s on CF total, great job!

For time:
40-30-20-10 reps of:

Wall ball #20/14
Kb swings 53/35
Box jumps#24/20
Gs push ups

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December
19
2011

WOD 12/20/11

Posted by Shane, 8:43 pm


“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Add total of 3 together for score
*compare to 8/29/11

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December
18
2011

WOD 12/19/11

Posted by Shane, 4:30 pm


“Mary”

AMRAP in 20 min:
5 hspu
10 pistols(5 each leg)
15 pull ups

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