Monthly Archives: September 2011

WOD 10-1-11

WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3 minutes between each round Please bring a stop watch with you if you have one.  

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WOD 9-30-11

WOD Perform 2 Power Snatches every minute on the minute for 15 minutes.  (85% of 1 rep max) Then for time: 50 Kettlebell Swings 50 Toes to bar

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WOD 9-29-11

WOD For Time: 100 Double Unders or attempts Then 18 – 12 – 6 Deadlift (225/155) Ball Slams (20/15) Then 100 Double Unders or attempts  

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WOD 9-28-11

WOD “Nancy” Five Rounds for time: 400m Run 95 Pound Overhead Squat, 15 reps.  

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WOD 9-25-11

WOD 50 Back Squat (65% of 1 rep max.) 50 Push Press (65% of 1 rep max.) 1 Mile Run

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WOD 9-26-11

Today’s WOD is in leu of the attack on the Ariana Hotel which took place on Sunday night in Kabul Afghanistan.  This building was used by the CIA.   Please remember ALL of our Military abroad in harms way.  God … Continue reading

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WOD 9-24-11

WOD 3 Rounds for time 3 Push Jerks  (155/105) 200m Sprint 1 Rope Ascent 200m Sprint 1 Rope Ascent 200m Sprint 3 Push Jerks   9:00am Class Push Jerk 5 x 1 1 round of the above

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WOD 9-22-11

WOD 21 Deadlift ( 225/145) 21 Handstand Push-ups 21 Wallballs (20/14lbs) 400m R 15 Deadlifts 15 Handstand Push-ups 15 Wallballs 400m Run 9 Deadlifts 9 Handstand Push-ups 9 Wallballs 400m Run

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WOD 9-22-11

WOD 200m Run 1 Rope Climb (15 pull-ups if no rope climb) 200m Run 50 Slam Balls 200m Run 50 Box Jumps 200m Run 50 Wallballs 200m Run 50 Kettlebell Swings  

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WOD 9-21-11

WOD Front Squat 5 x 1 3 Rounds 10 Front Squats (70% of 1 rep max) 10 Toes to Bar 400m Run  

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