Workout of the Day

August
29
2013

WOD 8/30/13

Posted by Shane, 4:33 pm

IMG_3809
Take 20 min to establish 1RM front squat
*compare to 6/11/13

then,

AMRAP in 12 min:

5 squat cleans #135/95 masters #115/75
10 wall ball #20/14
15 deadlift #135/95 masters #115/75

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August
28
2013

WOD 8/29/13

Posted by Shane, 7:26 pm

20130829_192113
Paleo challenge starts next Tuesday so we will do weigh in and Body Fat testing that day.
Also the burpee/sit up challenge ends Saturday so who will be top man and woman?

For Time:

Buy in:
50 burpees

25 barbell roll out
25 reverse burpees
25 ghd sit ups
25 mb sit ups #20/14
25 plank ups
25 russian twist #45/35
25 hollow rocks
25 cal row

Cash out:
50 burpees

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August
27
2013

WOD 8/28/13

Posted by Shane, 6:16 pm

photo (88)
For Time:

400m run
10 toes to bar
20 push press #115/75
30 box jumps #24/20
40 kb swings #53/35
400m run
40 kb swings
30 box jumps
20 push press
10 toes to bar
400m run

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August
26
2013

WOD 8/27/13

Posted by Shane, 7:39 pm

IMG_1062
Take 15 min to establish 1RM snatch
*compare to 5/14/13

then,

EMOM until minute runs out before reps completed
snatch/ double under ladder

2 snatch #75/55
5 double unders (20 single)
4 snatch
10 double unders (30 single)
6 snatch
15 double unders (40 single)
8 snatch
20 double unders (50 single)
etc…..

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August
25
2013

WOD 8/26/13

Posted by Shane, 5:45 pm

20130826_201418
Paleo challenge will start the day after Labor Day!

“Barbara”

5 RFT:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round (rest is included in time)
anyone less then 2 months do half reps

*Compare to 8/20/12

40 min time limit

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August
23
2013

WOD 8/24/13

Posted by Shane, 5:19 pm

Guest Day:

AMRAP in 15 min:

10 push press #75/45
10 burpees
10 sit ups
10 oh lunges #35/25

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August
22
2013

WOD 8/23/13

Posted by Shane, 6:15 pm

IMG_1557
4 RFT:

250m run
5 strict pull ups
10 sdhp #95/65
250m run
5 hspu
10 pistols

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August
21
2013

Wod 8/22/13

Posted by Shane, 7:41 pm

IMG_1554
Happy Birthday Dan!

Partner Wod:

For Time:

100 tire flips
100 mb sit up throws #20/14
100 power cleans #95/65
100 cal row

Only one person can be working at a time but can break reps up anyway

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August
20
2013

WOD 8/21/13

Posted by Shane, 5:39 pm

IMG_2751
Happy Birthday Mike!

“Cash”

For Time:

55 mb slams #20/14
55 thrusters #55/35
55 sit ups
55 box jumps #24/20
55 gs push ups
55 toes through rings
8 ring dips
21 c2b pull ups
58 double unders (150 single)

Go in any order

those over 55 years get a 55 second head start

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August
19
2013

WOD 8/20/13

Posted by Shane, 7:23 pm

20130820_193132 (1)
push jerk
1-1-1-1-1 (record 1RM)

then,

4 RFT:

10 push jerk #115/75
15 burpees
20 kb swings #53/35

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