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Archive | November, 2013

Tuesday November 19, 2013

Workout of the Day:
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Endurance Wod:
Five rounds of:
600 meter run
50 Double-unders

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Monday November 18, 2013

Workout of the Day:
Back squat 3-3-3-3-3
Then:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press (115/75)
Box jump (24/20)

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Workout of the Day

Workout of the Day:
In teams of two, with one partner working at a time, complete the following:
200 Double-unders
100 Power cleans (115/75)
100 Box jumps (24/20)
100 Pull-ups

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Friday November 15, 2013

Workout of the Day:
Front Squat 5-4-3-2-1
Then:
Complete as many rounds as possible in 15 minutes of:
Run 200 meters
20 Thrusters, 65/45 lbs
20 Weighted Box Step-ups 20 inch, 65/45 lbs
15 AbMat Sit-ups

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Thursday November 14, 2013

Workout of the Day:
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53)
Endurance Wod:
Run 8 x 200 meters
Rest 1 minute between rounds.

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Wednesday November 13, 2013

Workout of the Day:
Push press 3-3-3-3-3
Then:
Five rounds for time of:
15 Push press (95/65)
10 Burpee pull-ups

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Tuesday November 12, 2013

Workout of the Day:
Take 15 minutes and work up to a heavy Snatch:
Then:
Seven rounds for time:
3 Power snatches (115/75)
15 Air squats
25 Double-unders
Endurance Wod:
Run 5000 meters.

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Monday November 11, 2013

Due to Remembrance day we will only be open for Open Gym from 9am-11am.  We will return to regular class times tomorrow Tuesday November 12, 2013.
Workout of the Day:
10 Rounds
10 Pull-ups
10 Box Jumps 24/20

 

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Saturday November 9, 2013

Workout of the Day:
In teams of two, partners alternate rounds to complete 4 rounds each of:
Thruster x 10 reps 75/55
Burpees x 10 reps
Sit-ups x 10 reps

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Friday November 8, 2013

Workout of the Day:
“Helen“
Three rounds for time:
Run 400 meters
53/35 Kettlebell X 21 swings
12 Pull-ups

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