Archive for December, 2010

WOD – Dec. 9, 2010

Posted: December 9, 2010 in News, WODs
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WOD – Goat Day

Choose any 2 or 3 movements you don’t like or would like to improve.

Create your own WOD around them.

AMRAP 15

WOD – Dec. 8, 2010

Posted: December 8, 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

WOD – Dec. 7, 2010

Posted: December 7, 2010 in News, WODs
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WOD

2-2-2-2-2-2-2-2-2-2 reps of:

Deadlifts

2 Minute Challenges (1 Minute rest) of:

Burpees

Sit Ups

Double Unders

The Top 5 Burpees: J Blanch – 52, Chad – 50, Matt – 46, Greg – 45, Mike Kr/Bri/Kendra/Ambrose (41)

The Top 5 Sit Ups: Greg – 78, AJ – 74, Woody – 73, Janet – 70, J Blanch – 68

Top 5 Double Unders: Matt – 100, Woody – 82, Dan H – 66, Kendra/J Blanch/Greg – 55, Bri – 51

WOD – Dec. 6, 2010

Posted: December 6, 2010 in News, WODs
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WOD 

21-18-15-12-9 reps of:

Power Snatch (115 lb.)

Wall Ball Shots (20 lb.)

Knees to Elbows

The Top 10: Chad W – 14:34 (95, 20), Dan H – 17:29 (95, 14), Judson – 17:30 (65, 14), Jon – 17:35 (15, 8), AJ – 17:45 (65, 20), Peter – 17:48 (65, 14), J Blanch – 17:55 (75, 16), Tara – 18:00, Tom P – 18:01 (45, 2), Tracy – 18:12 (35, 4)

WOD – Dec. 3, 2010

Posted: December 3, 2010 in News, WODs
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WOD 

3 rounds for time of:

10 Muscle Ups

10 Forward Rolls

20 Single Leg Squats

20 yd Handstand Walk

WOD – Dec. 2, 2010

Posted: December 2, 2010 in News, WODs
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WOD  – Rx

5 rounds for time of:

500m Row

7 Thrusters (135, 95)

WOD  – Modified

4 rounds for time of:

500m Row

7 thrusters (115, 75)

14 Toes to Bar

30 Bar Hops (over and back is 1)

The Top 10: Derek – 17:11 (95 lb), Chad – 17:47, Leo – 17:57 (95 lb), AJ – 18:52 (75 lb), Greg – 19:30 (110 lb), Jeff – 19:32 (75 lb), Tim – 20:52 (75 lb), Dan H – 21:01, Chuck – 21:20 (75 lb), Tom – 21:34

WOD – Dec. 1, 2010

Posted: December 1, 2010 in News, WODs
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WOD – Goat Day

Choose any 2 or 3 movements you don’t like or would like to improve.

Create your own WOD around them.

AMRAP 15