Workout of the Day

December
18
2014

WOD 12/19/14

Posted by Shane, 6:43 pm

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Hope to see you all at Ignite Christmas Party tonight at 7pm!

EMOM in 8 min: (75% of squat snatch)

1 power snatch
1 hang squat snatch
1 high hang squat snatch

then,

Ascending ladder in 10 min: 1 first round, 2 second round, 3 third round, etc…

squat snatch #95/65 masters #75/55
overhead squat #95/65 masters #75/55
back squat #95/65 masters #75/55

4:30pm class will be at 4:15pm because of Christmas party.

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December
17
2014

WOD 12/18/14

Posted by Shane, 8:15 pm

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Ignite Christmas Party this Friday from 7pm – 11pm.
1631 Lake Cyrus Club Drive

Christmas Holiday schedule:

Monday – normal schedule (12 days of Christmas)
Tuesday – normal schedule
Wednesday – 6:00am, 9:30am and 12:15pm.
Thursday closed
Friday – 9:30am class
Saturday – 9am – 11am. Team WOD at 10am.

Bench Press (15 – 20 min)
8-5-3-1-1
*compare to 8/25/14
in between bench press do max ghd sit ups in 1 minute (record total of 4 attempts)

then,

AMRAP in 10 min:

3 ring dips
6 box jumps #30/24 (step ups allowed for RX)
9 kb swings #70/53 masters #53/35

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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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