Workout of the Day

September
30
2014

WOD 10/1/14

Posted by Shane, 7:13 pm

Bench Press (Take 15 min)
3 x 8 (70%-75% of 1RM)

then,

AMRAP in 1 min, 3rds:

bench press #95/65
row calories
ring dips
barbell row #95/65
burpees

rest 1 min between rounds
can start wherever you want but must stay in order once you start, also each round you start at next station each time

score is total reps of all 3 rounds

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September
29
2014

WOD 9/30/14

Posted by Shane, 6:17 pm

IMG_6329
5 RFT:

400m run
20 kb swings #53/35
15 box jump overs #24/20 (must jump for RX)
10 k2e

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September
28
2014

WOD 9/29/14

Posted by Shane, 5:01 pm

IMG_1496
Take 15 – 20 min to establish 1RM Overhead squat (compare to 3/3/14)

then,

PBB individual WOD #2

RX/scaled and masters

For Time:

10 thrusters #135/85 masters #105/65
5 muscle ups (Rx women/ masters 15 pull ups)
10 snatches #135/85 masters #105/65
5 muscle ups (15 pull ups)
10 oh squats #135/85 masters #105/65
5 muscle ups (15 pull ups)

Best for Men RX in this event was 3:25
Best for Women RX in this event was 5:21

12 min time limit

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September
25
2014

WOD 9/26/14

Posted by Shane, 6:07 pm

IMG_0052
Recovery Yoga and beverage tonight at 5:30pm!

Open gym 11am – 1pm Saturday. Team Wod at 11am.

Tabata:

ghd sit ups
slam balls
toes to bar
ss push ups

Rest 1 min between each rounds

after last tabata rest exactly 3 min, then:

For time:

20 barbell push up #75/55
30 alt sit ups
20 ring dips
30 russian twist #45/35
20 cal row
30 lateral jumps
20 toes to bar
30 barbell rows #75/55

15 min time limit (if you don’t finish in time, your score is 15 min plus how many reps you had left)

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September
24
2014

WOD 9/25/14

Posted by Shane, 7:33 pm

IMG_3412.JPG
EMOM for 8 min: (80% of 1RM squat clean)

1 power clean
1 hang squat clean
1 front squat w/ 2 sec pause at bottom

then,

AMRAP for 12 min:

5 front squat #155/105 masters #135/85
10 wall ball #20/14 10′
15 kb swings #53/35

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September
23
2014

WOD 9/24/14

Posted by Shane, 6:00 pm

IMG_0026
Recovery Yoga and drinks this Friday at 5:30pm!

10 RFT:

100m shuttle sprint
10 burpees
25 double unders (100 singles)

rest exactly 30 sec after each round

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September
22
2014

WOD 9/23/14

Posted by Shane, 6:28 pm

20140923_192615
Shoulder press
8 reps @ 70% 1RM, 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 3 reps @ 85% 1RM, 2 reps @ 90% 1RM

then,

AMRAP in 12 min:

6 pull ups
9 push press #115/75 masters #95/65
12 box jumps #24/20 (no step ups for RX)

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September
21
2014

WOD 9/22/14

Posted by Shane, 5:10 pm

IMG_4165
For Time:

800m run
5 deadlifts #185/135 masters #135/95
50 sit ups
650m run
10 deadlifts
40 sit ups
400m run
15 deadlifts
30 sit ups
250m run
20 deadlifts
20 sit ups
150m run
25 deadlifts
10 sit ups

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September
19
2014

WOD 9/20/14

Posted by Shane, 6:01 pm

Open gym tomorrow from 12pm – 2pm. Team WOD at 12pm. Yoga will be Sunday at 4pm!

2 person team:

For Time:

300 double unders (3x singles)
200 alt partner alt sit ups
100 sdhp #75/55
200 mb cleans #20/14
300 russian twist #35/25

cash out together:
800m run

can break reps up in any way but only one person can perform at a time

We will be competing in CrossFit team series competition at 2:30pm for anyone that wants to come and watch and cheer on!

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September
18
2014

WOD 9/19/14

Posted by Shane, 7:30 pm

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For time:

400m row

rest 5 min, then:

AMRAP in 15 min:

ascending/descending ladder:

10-8-6-4-2 reps of:
HSPU (shoulder press 50% of 1RM)
5-10-15-20-25 reps of:
onto plate burpees

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