Workout of the Day

January
31
2012

WOD 2/1/12

Posted by Shane, 5:58 pm


“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats

*compare to 7/25/11

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January
30
2012

WOD 1/31/12

Posted by Shane, 6:51 pm


deadlift (record total of 3 highest sets)
3-3-3-3-3
then
“Diane”
21-15-9
deadlift #225/155
hspu

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January
30
2012

WOD 1/30/12

Posted by Shane, 7:29 am


2011 CrossFit #4 sectional WOD:

AMRAP in 10 min:

60 bar facing burpees
30 overhead squats #120/90
10 ring muscle ups

2 heats: 1 counts and other competes

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January
26
2012

WOD 1/27/12

Posted by Shane, 7:05 pm


Back squat
5-5-5
Then

AMRAP in 15 min:
150m run (counts as 10 reps)
10 Thrusters #95/65
15 wall ball #20/14

There is one more spot left for Olympic Lifting Seminar for Saturday the 4th!

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January
25
2012

WOD 1/26/12

Posted by Shane, 8:56 pm


7 RFT:
10 burpees
15 box jumps #24/20
20 anchored sit ups

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January
24
2012

WOD 1/25/12

Posted by Shane, 7:15 pm


Don’t forget Yoga at 10:30 today! Allison is doing great! We had 18 people on Saturday.

Bench press
5-5-5
Then
AMRAP in 15 min:
10 hang snatches 95/65
15 chest to bar push ups
20 double unders (75 singles)

Check out www.thegaragegames.com. There is the first competition on Feb the 11th. Who is interested in going?

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January
23
2012

WOD 1/24/12

Posted by Shane, 8:03 pm


For time:
800m run
10 sdhp #75/55
10 k2e
650m run
15 sdhp
15 k2e
400m run
20 sdhp
20 k2e
250m run
25 sdhp
25 k2e
150m run
30 sdhp
30 k2e

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January
22
2012

WOD 1/23/12

Posted by Shane, 7:20 pm


2011 sectional WOD #3
One counts and the other competes:

AMRAP in 5 min:

Squat clean#165/110
Press or jerk #165/110

Rest 3 min then:
AMRAP in 10 min:

5 pistols
3 bar muscle ups
5 pistols
3 hspu

Compare to 4/6/11

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January
21
2012

WOD 1/21/12

Posted by Shane, 8:14 am

Open gym 8:45- 10:30, Guest day 9:30am and Yoga 10:30am – 11:30am

AMRAP in 12 min:
7 gs push ups
9 box jumps
12 wall ball #20/14

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January
19
2012

WOD 1/20/12

Posted by Shane, 8:16 pm


Perform in any order and break up any way.

row 500m
150 sit ups
125 russian twist #35/25
100 lunges
75 push ups
50 ring dips
25 barbell curls #75/55

Guest day tomorrow at 9:30am.

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