Monthly Archives: October 2011

WOD 11-1-11

WOD “Fight Gone Bad” Three rounds of: Wallball (20/14) Sumo deadlift high-pull (75/55) Box Jumps 20″ Push-press (75/55) Row (Calories) This is three rounds with a minute at each station and a minutes rest between each round.  The clock does … Continue reading

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WOD 10-31-1

HAPPY HALLOWEEN!!!!!! Skill Barbell Turkish Get-ups 5 x 3 WOD 15 minute AMRAP Run 200m (weather depending) 6 Turkish Get-ups each side FYI:  We are waiting for 1 more Paleo Challenge Participant to weigh         and measure … Continue reading

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WOD 10-29-11

WOD 5 Rounds for time of: 3 Shoulder Press  (115/75) 5 Push Presses 7 Push Jerks 9 Box Jumps  

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WOD 10-28-11

Skill 5 Front Squats every minute on the minute for 15 minutes WOD 3 Rounds for time: 25 Burpees 25 Ball Slams 25 Box Jumps 100 Doubles or Attempts  

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WOD 10-27-11

WOD Four Rounds for time: 10 Deadlifts (225/155) 10 Box Jumps (30/24) 10 Sledgehammer Tire Strikes 1 Rope Climb 800m Run

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WOD 10-26-11

Skill Push Jerk 5 x 3 WOD For Time: 15 Handstand Push-ups 1 Pull-up 13 Handstand Push-ups 3 Pull-ups 11 Handstand Push-ups 5 Pull-ups 9 Handstand Push-ups 7 Pull-ups 7 Handstand Push-ups 9 Pull-ups 5 Handstand Push-ups 11 Pull-ups 3 … Continue reading

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WOD 10-25-11

Skill L-Sits 5 x 20 second holds WOD 15 min. AMRAP 5 Sit-ups 10 Ring Dips 15 Kettlebell Swings 400m Run  

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WOD 10-24-11

WOD 3 Rounds 800m Run 50 Push-ups 50 Box Jumps After Party 30 Hollow Rocks  

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WOD 10-22-11

“Daniel” While serving in Iraq, Sergeant First Class Daniel B. Crabtree of the U.S. Army was in his armored Humvee when it was struck by an improvised explosive device.  Although he was evacuated by air, he died en route to … Continue reading

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WOD 10-21-11

Skill/Strength Power Clean 3 x 5 WOD Teams of two share reps no partner perform 1/2 the WOD 20 Handstand Push-ups 40 Wallballs 20/14 50 Toes to bar 60 Power Cleans 135/95 75 Burpees 90 Sumo Deadlift High Pulls 75/55 … Continue reading

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