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Category Archive for: ‘Workout of the Day’

Wednesday 12.5.12

4 Rounds for time: • 30 Kettlebell swings 53/35 • 50 Double-unders • 15 Pull-ups

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Tuesday 12.4.12

Heavy back squats 4 X 3 Conditioning: • 12 – Minute A.M.R.A.P. (As many rounds as possible) • 8 – 20″ step ups 53/35 KB • 4 – Handstand push-ups Post number of rounds to comments.

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Monday 12.3.12

Happy Birthday Ali! This will be our bench mark WOD we retest at the end of the month. DT 5 Rounds for time: • 12 – Deadlifts @155/105 • 9 – Hang cleans @ 155/105 • 6 – Push Jerks @ 155/105 Post time to comments.

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Friday 11.30.12

EMOM for 20 min. • 2 Heavy Thrusters 115/75 • 3 Man Eaters 45/35 Every minute on the minute, begin your round with the 2 thrusters, followed by the 3 man eaters. If you complete the round before the minute is up, you can rest until the start of the next minute.

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Thursday 11.29.12

Filthy Fifty • 50 Box jumps 24″ • 50 Jumping pull-ups • 50 Kettlebell swings 35lbs • 50 Walking lunges • 50 Knees to elbows • 50 Push press 45/35 • 50 Back extensions • 50 Wall balls 20/14 • 50 Burpees • 50 Double unders Post time to comments.

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Wednesday 11.28.12

Tabata 8 Rounds, 20 sec work, 10 sec rest • Jump Squat 45/35 • Push-ups • Row (for calories) • Sit-ups (More advanced do weighted with med ball) Post total reps to comments.

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Tuesday 11.27.12

Bear Complex Power Clean, Front Squat, Push Press, Back Squat, Push Press equals 1 REP. • 20 Reps at 95/55 Rest 2 Min and add weight then: • 10 Reps at 115/75 Touch and go. DO NOT PUT BAR DOWN! 5 Burpee penalty if bar is put down Post time to comments.

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Monday 11.26.12

Lil Eva 3 Rounds for Time • 800m Run • 30 Kettlebell Swings 53/35 • 30 Pull ups Post time to comments

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Wednesday 11.21.12

Oragutan 21.15.9 • Deadlifts 225/155 • Toe to bar • Push ups

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Tuesday 11.20.12

Every minute on the minute start with 7 lunge jumps each leg then clean the bar into the front rack and perform front squats until the next minute. Workout is completed when 70 front squats have been done. • 7 jumping lunges per leg • 70 front squats 95/65 Post time to comments

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