Archives

Monthly Archive for: ‘December, 2012’

Tuesday 1.1.13

Happy New year Detox Teams of two in a 20 min A.M.R.A.P. • 20 Burpees • 30 Knees to elbow • 40 Double unders • 50 Sit ups Post rounds to comments

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Monday 12.31.12

This was our WOD we did at the start of the month and now its time to retest. Lets try and get in tomorrow and set some new PR’s. DT • 12 Deadlifts 155/105 • 9 Cleans • 6 Push jerks

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Friday 12.28.12

7 Rounds for time: • 3 – Wall walks • 7 – Box jumps • 7 – Toes to bar Post time to comments

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Thursday 12.27.12

5 Rounds for time: • 400M run • 10 Front squats 135/85 • 10 V – Ups Post time to comments

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Wednesday 12.26.12

Speal vs Kahlipa • 1 clean & jerk 135/85 • 5 Pull ups • 10 push ups • 15 Air squats • 2 clean & jerks • 5 Pull ups • 10 Push ups • 15 Air squats And so on until you reach 8 clean & jerks

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Friday 12.21.12

Partner “Morrison” 50-40-30-20-10 • Wallballs 20/14 • Box Jumps 24 • KBS 53/35

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Thursday 12.20.12

8 Rounds for time • 4 Push Press 95/65 • 8 Pushups • 4 Thrusters 95/65 • 8 Pullups Post time to comments

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Wednesday 12.19.12

Sugar Daddy 21-15-9 • Deadlifts 225/155 • 400m run after each set Then: “Annie” 50-40-30-20-10 • Double Unders • Situps

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Tuesday 12.18.12

Chipper : 13 min. time cap to get as much work done as possible. • 2 Hand Stand Pushups • 4 Jumping Lunge (ea side) • 8 Ring Dips • 16 Jump Squats 45/35 • 32 Burpees • 64 Situps • 128 Air Squats • 256 Row (meters) • 512 Jump Rope (singles)

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Monday 12.17.12

3×5 Split Press Then: 5 Rounds For Time • 10 Front Squats 135/95 • 10 Walking Lunge (5 ea. side) 45/35 • 10 Pistols (5 ea. side) Post time to comments

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