Workout of the Day

May
16
2013

WOD 5/17/13

Posted by Shane, 6:17 pm

For Time:

5-10-15-20-15-10-5 reps of:

Box jumps #30/24 (step up allowed for Rx)
Thrusters #115/75

Do a 50ft bear crawl after each couplet

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May
15
2013

WOD 5/16/13

Posted by Shane, 7:10 pm

IMG_2452
Bench press
5-5-5-5-5 (post lowest and highest set combined)

In between sets do max unbroken pull ups
Record total reps of all 5 sets

Please get in a habit of checking in and posting
scores on countered!

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May
14
2013

WOD 5/15/13

Posted by Shane, 6:58 pm

IMG_1128
For Time:

25 wall ball #20/14 buy in:

then,

400m run
30 toes to bars
40 sdhp #75/55
50 sit ups
400m run
50 kb swings #53/35
40 hang cleans #75/55
30 ghd sit ups
400m run

Cash out:
25 wall ball #20/14

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May
13
2013

WOD 5/14/13

Posted by Shane, 6:45 pm

photo (61)
Full snatch (take 20 min to get 1rm)
8-3-1-1-1

then,

AMRAP in 10 min:

30 double unders
15 snatch #75/55

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May
12
2013

WOD 5/13/13

Posted by Shane, 4:38 pm

photo (60)

Olympic Lifting class Monday at 1:00pm and Friday 10:30am.
Gymnastics class 10:30am Wednesday.

“Death by 10 meters”

Sprint 10 meters on the minute, rest remainer of minute
Sprint 20 meters on the minute, rest remainder of minute
Continue to add 10 meters until you can not complete designated distance in a minute
You score is last round completed plus amount of reps of 10 meters

*compare to 4/25/12

Rest 5 minutes then,

AMRAP IN 7 min:

5 burpees
10 squats

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May
9
2013

WOD 5/10/13

Posted by Shane, 5:26 pm

AMRAP in 1 min: 3 rounds

Snatch #75/55
Barbell lunges #75/55
Hang cleans #75/55
Front squat #75/55
Barbell row #75/55

Rest 1 min between each round

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May
8
2013

WOD 5/9/13

Posted by Shane, 6:29 pm

photo-14

Shoulder press (take 20 min)
5-5-5 (record 5 rep max)
then do amrap of 60% of 5 rep max

then,

For time:

21-15-9 rep of:

push press #115/75
gs push ups
box jumps #24/20

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May
7
2013

WOD 5/8/13

Posted by Shane, 5:25 pm

IMG_0828
back squat
3-3-3-3-3 (record highest set)

then,

AMRAP in 10 min:

7 burpees
14 sit ups
21 double unders (75 single)

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May
6
2013

WOD 5/07/13

Posted by Shane, 6:09 pm

IMG_2924-1
3 RFT:

800m run
15 kb swings #70/53
20 c2b pull ups

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May
5
2013

WOD 5/6/13

Posted by Shane, 4:40 pm

20130506_193434
For Time:

20-15-10-5 rep of:

thrusters #95/65
toes to bars
sdhp #95/65
wall ball #20/14 10’/9′

Olympic lifting class Monday 1:00pm and Friday at 10:30am.

Gymnastics class Wednesday at 10:30am.

I am hoping to have my daughter available this summer for the 9:30am class on Mon, Wed and Thur so she can watch your kids
while you do class. If you are interested in this send me a message or just let me know in class so we can get a head count.
Also I am considering doing a 7:15am class for summer if we have enough interested.

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