Monthly Archives: January 2014

1/31/2014 WOD

25 minute AMRAP 10 HSPU 15 K2E’s 20 KB Swings 55/35# 25 double unders 30 sit ups 100 ft walking lunge Advertisements

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1/30/2014 WOD

“Lynne” 5 rounds Max # of BW bench press Max # of pull ups Elements WOD 3 minute AMRAP 5 K2E’s 5 db snatch (l/r =1) Rest 1 minute 3 minute AMRAP 5 K2E’s 20 double unders Rest 1 minute … Continue reading

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1/29/2014 WOD

12.3 Open WOD 18 Minute AMRAP 15 box jumps 24/20″ 12 push press 115/75# 9 T2B Elements WOD 15 minute AMRAP 10 pull-ups 10 Russian KB swings 10 SDHP

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1/28/2014 WOD

Strength/Skill EMOM – 4 Minutes – 2 Cleans (light weight, work on form and warm up) EMOM – 4 Minutes – 1 Clean (add weight each minute) WOD – Open workout 11.4 10 Minute AMRAP 60 Bar Facing Burpees 30 … Continue reading

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1/27/2014 WOD

Partner Warm up Plank hold and burpees For Total Reps Tabata This – Cal Row – Squats – Pullups – Push-ups – Sit-ups 8 rounds at each station, 20 seconds of work, 10 seconds of rest

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1/24/2014 WOD

For time with a partner One works, one rest Partition any way you want 100 power cleans 135/95# 100 cal row 100 burpees

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1/23/2014 WOD

Group Warm Up Butt Kicks High Knees Tin Soldiers Walking Lunge Burpee Broad Jumps For Total # of Reps 3 Minutes Max number of Box Jumps 24/20″ Rest 1 Minute 3 Minutes Max number of Air Squats Rest 1 Minute … Continue reading

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