Archive for November, 2010

WOD – Nov. 30, 2010

Posted: November 30, 2010 in News, Video, WODs
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WOD – “Thompson” – Rx

10 rounds for time of:

1 rope climb from seated position

29 backsquats (95, 65)

10 m Barbell Farmers Carry (135, 95)

WOD – “Thompson” – Modified

AMRAP 25 of:

15 Pull Ups

29 Back Squats (65, 45)

KB Carry to Pole and back (53, 35)

 

The Top 10: Chad – 7 (pull ups), Tim – 7 (Mod), Judson – 6.6 (Mod), J Blanch – 6.6 (pull ups), J Wood – 6.6 (pull ups), Molly – 6.3 (Mod), Nicci – 6.3 (Mod), PQ – 6.3 (Mod), Dan H – 6 (pull ups), AJ – 6 (Rope Climb)

WOD – Nov. 29, 2010

Posted: November 29, 2010 in News, WODs
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WOD

Complete 5 rounds for time of:

15 Sumo Deadlift High Pulls (75, 55)

15 Box Jumps

15 Thrusters

The Top 10: Chad – 12:35 (Rx), Dan H – 12:36 (Rx), Kevin – 14:57 (Rx), Bri – 15:10, Anna – 15:54 (Rx), Tom W – 16:38, Mike Kr – 18:08, Jenny – 18:15, Steve – 18:38, Tracy – 18:56

WOD – Nov. 24, 2010

Posted: November 24, 2010 in News, WODs
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WOD – “Team 4”

In teams of 4, complete for time:

1. 200 Wall Balls (2 people at a time)

2. 2 rope climbs (1 person at a time)

3. 8 x 150 m sprint (1 person at a time)

4. 200 double unders (2 people at a time)

5. 8 x 150 m sprint (1 person at a time)

6. 200 Box Jumps (2 people at a time)

7. Team 400 m Bag Carry (all at once)

WOD – Nov. 23, 2010

Posted: November 23, 2010 in News, WODs
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Strength – “Clean”

1 rep max

WOD – “Annie”

50-40-30-20-10 reps of:

Double Unders

Sit Ups

WOD – Nov. 22, 2010

Posted: November 22, 2010 in News, WODs
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WOD – “Chelsea”

30 Rounds on the minute of:

Advanced: 5 pull ups, 10 push ups, 15 squats

Intermediate: 4 pull ups, 8 push ups, 12 squats

Beginner: 3 pull ups, 6 push ups, 9 squats

WOD – Nov. 19, 2010

Posted: November 19, 2010 in News, WODs
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WOD – “Nancy”

5 Rounds for Time

400 m Run

15 Overhead Squats

The Top 10: Jeff G – 12:39, Tom – 13:04 (35), J Blanch – 13:30, Matt M – 13:31, Sarah S – 13:58, Chris F – 14:07 (35), Tim – 14:12, AJ – 14:34, Megan O – 14:37, Paul F – 14:44

WOD – Nov. 18, 2010

Posted: November 18, 2010 in News, WODs
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Strength – 3 rep max Deadlift

WOD

5 rounds for time

5 Deadlift (275, 185)

10 Toes to Bar

The Top 10: Ant P – 4:10, Emily – 4:33, Catherine – 5:12, Cynthia – 5:23, Megan O – 5:27, Chad – 5:29, Angela – 5:32, Lindsay – 5:36 (103), Mike Kr – 5:43, Kell – 5:49

WOD – Nov. 17, 2010

Posted: November 17, 2010 in News, WODs
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WOD – 500m Row Benchmark

500m Row max effort for time

Rest

Team Playtime”

AMRAP 10, with a partner

Partner 1: Run/walk to light post and back with weight locked out overhead (45, 25)

Partner 2: 15 Ball Slams (30, 20).

Switch when Partner 1 gets back.

Everyone: 5 burpees every minute on the minute

The Top 5 Men: Dan H – 1:23.6, Matt – 1:29.2, Tom – 1:30.8, Chad – 1:31.6, Tom W – 1:31.6

The Top 5 Women: Molly – 1:43.5, Jenny – 1:49.8, Liz – 1:51.1, Angela – 1:51.1, Bri – 1:51.3

WOD – Nov. 16, 2010

Posted: November 16, 2010 in News, WODs
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WOD – “Filthy 50”

50 reps of:

1. Box Jumps (24″)

2. Jumping Pull Ups

3. Kettlebell Swings (35, 25)

4. Walking Lunges (25 each leg, 50 total)

5. Knee to Elbows

6. Push Press (45, 33)

7. Back Extensions

8. Wall Balls (20, 14)

9. Burpees

10. Double Unders

The Top 10: Anna – 17:10 (150 jump rope), Kevin – 21:57 (150 jump rope), Chad W – 22:08, Lindsay – 23:26 (30s), Tom – 23:59, Spence – 26:40, Catherine – 27:08 (30s), Chris F – 27:35, Leo – 27:57, JVC – 28:45

WOD – Nov. 15, 2010

Posted: November 15, 2010 in News, WODs
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WOD – “Grace”

Complete for time:

30 clean & jerks (135, 95)