Monthly Archives: June 2011

WOD 7-1-11

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WOD 6-30-11

Rest Day

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WOD 6-30-11

5 Rounds 50 Sumo Deadlift High Pulls 20 Push-ups 25 Sit-ups 6 Mountain Climbers Pull-ups 400m Run  

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WOD 6-29-11

Warm-up Group warm-up WOD Overhead Squat 5-5-5-3-3-3 THEN 30 Squat Cleans 400m Run 30 Back Squats 400m Run After Party Stretch

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WOD 6-28-11

Rest Day

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WOD 6-28-11

Warm-up Group warm-up WOD 1 Round 20 Overhead Squats 20 Dips 20 Box Jumps 20 Pull-ups 20 Thrusters 20 Sumo Deadlift High Pulls 20 Squats 20 Sit-ups 20 Double Unders 20 Overhead Lunge 20 Kettlebell Swings 20 Push-ups 20 Burpees

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WOD 6-27-11

Warm-up Group warm-up WOD 8 Push Press 10 Wallballs 12 Knees to Elbows After Party 8 min. max run

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WOD 6-27-11

Warm-up Group Warm-up WOD 15 min. AMRAP 8 Bent over rows 12 Wallballs 16 Toes to bar Rest 3 – 5 minutes –  Then Run max distance in 8 minutes

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WOD 6-24-11

No Classes today – hosting the Olympic Weightlifting Cert.  

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WOD 6-24-11

Warm-up Group warm-up WOD 3 Rounds: 600m Run 15  Push Ups 15  Box Jumps – 24/20″ After Party Trigger Point

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