Workout of the Day

December
16
2014

WOD 12/17/14

Posted by Shane, 7:27 pm

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Christmas Party this Friday at Rodriguez home! It’s kid friednly so bring kids if you want. Its from 7pm – 11pm so come whenever you want and just bring your favorite side dish and your drink of choice.
Don’t miss Brock and Big Rod in their rap duo on the karaoke!

For Time:

50 burpees
40 c2b pull ups (chest to ring rows)
30 sdhp #75/55
20 cal row
10 50m sprints
20 pull ups (ring rows)
30 burpees
40 barbell row #75/55
50 lateral jumps

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December
15
2014

WOD 12/16/14

Posted by Shane, 7:38 pm

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Shoulder Press
3-3-3-3 (85% of 1RM) then do 5 push at same weight

then,

AMRAP in 10 min:

6 toes to bar
9 push press #115/85 masters/ scaled #95/65
15 double unders (50 singles)

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December
14
2014

WOD 12/15/14

Posted by Shane, 5:50 pm

I applaud all that came and did WOD today as we only run a mile straight only about twice a year but most people who came agreed it was a tough WOD but were glad they came and said it was a good one!

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In 10 minutes:

1600m run (masters/ scaled 1200m run) *take a look a clock to see run time
with remaining time do
ME wall ball #20/14 10’9′

rest 2 min, then

In 6 minutes:

800m run (masters/ scaled 650m run)
with remaining time do
ME power cleans #135/95 masters/scaled #95/65

rest 1 min, then

In 4 minutes:

400m run
with remaining time do
ME front squat #135/95 masters/scaled #95/65

score it is total number of reps performed after runs

Ignite Christmas Party this Friday at 7:00pm! RSVP if you haven’t yet on Facebook or reply to post.

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December
12
2014

Wod 12/13/14

Posted by Shane, 9:13 pm

Open gym 8am-10am!
Team Wod 9am!
For Time:

400m run
100 double unders
80 wallball #20/14
60 tire flips
40 over the box burpees
20 ring dips
400m run

Do 5 rope climbs throughout any part of Wod

Can split reps anyway but only one person can work at a time except must run together.

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December
11
2014

WOD 12/12/14

Posted by Shane, 7:08 pm

AMRAP IN 1 MIN, 3 ROUNDS:

pull ups
barbell push ups
box jumps #24/20
bench press #95/65
slam balls #30/20
cal row

rest 2 min between each round
score is total number of reps of all 3 rounds

can start at any station but must go in order and then after each round must start at station after one you started first round with

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December
10
2014

WOD 12/11/14

Posted by Shane, 8:05 pm

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Take 15 – 20 min to establish a 1RM squat snatch or power snatch (compare to 8/29/14)

then,

AMRAP in 15 min:

20 kb swings #53/35
7 power snatch #115/85 masters #95/65
3 hspu (shoulder press @ snatch weight)

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December
9
2014

WOD 12/10/14

Posted by Shane, 6:34 pm

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For time:

30 jackknives
400m run
30 toes to bar
400m run
30 alt sit ups
400m run
30 ghd sit ups
400m run
30 sit ups
400m run
30 mtn climbers

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December
8
2014

WOD 12/09/14

Posted by Shane, 7:52 pm

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Take 15 – 20 min to establish 1RM front squat (compare to 4/3/14)

then,

AMRAP in 12 min:

8 alt oh plate walking lunges #45/35
12 wall ball #20/14 10’9′
20 double unders (60 singles)

Please RSVP on Facebook if your coming to Ignite Christmas Party on the December the 19th at our house!

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December
7
2014

WOD 12/08/14

Posted by Shane, 7:09 pm

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Shoulder Press (15-20 min)
2-2-2-2-2 (90% of 1RM)

then,

For Time:

30 push press #115/85 masters #95/65
20 over the bar burpees
30 hang cleans #115/85 masters #95/65
20 over the bar burpees
30 deadlifts #115/85 masters #95/65
20 over the bar burpees

16 min time limit

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December
5
2014

WOD 12/06/14

Posted by Shane, 6:06 pm

Open gym from 8am – 10am.
Make up a WOD from this week or work on an weaknesses.
Please try to come in and be done by or before 10am so we can go watch Ignite’s teams compete tomorrow at Boutwell!
IGNITESTRONG!!!!
Good luck to all the competitors!!!

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