Saturday’s WOD 8/30/14

By Gonzo / August 29, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: Partner WOD One Partner works, one partner rests 6 Rounds: 500M Row 25 KB Swings 53/35 15 Thrusters 95/65   Scale Up: 8 or 10 Rounds   Today’s workout is a partner WOD.  As a team you will record 1 time.  While one partner is working, the other partner is resting. […]

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Friday 8/29/14 FITNESS

By Gonzo / August 28, 2014 / Uncategorized / 1 Comment

A). 3 Rounds: 10 Single Leg DB Deadlifts (each leg) 8-12 Barbell Row 1 Minute Plank   B). Sprint 100M X 5-8 – Rest   C). 5 Rounds: 1 Minute On/30 Seconds Off Max Reps Push Press Max Reps Box Jumps   A) – We are going to start with some single leg dumbbell deadlifts. […]

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Friday’s WOD 8/29/14

By Gonzo / August 28, 2014 / Uncategorized / No Comments

Buy In: Press 3 @ 70% 3 @ 80% 3 or more @ 90%   WOD: AMRAP 12 Minutes: 16 Lunges 95/65 8 Burpees over the barbell   Today’s buy in will start with our presses at 70, 80 and 90 percent.  The last set is a max set of presses. Today’s workout will be a […]

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Thursday’s WOD 8/28/14

By Gonzo / August 27, 2014 / Uncategorized / No Comments

Buy In: Deadlift 3 @ 70% 3 @ 80% 3 or more @ 90%   WOD: “Annie” 50-40-30-20-10 Double Unders Sit-Ups   Today’s buy in will be our deadlifts.  We will perform 3 at 70, 80 and 90 percent respectively.  The last set, perform a max set. For today’s workout we are going to perform […]

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Wednesday 8/27/14 FITNESS

By Gonzo / August 26, 2014 / Uncategorized / No Comments

A). Tabata Push-Ups   B). 3 Minutes: 200M Run Max Wallball 20/14   3 Minutes: 200M Run Max Russian KB Swings   3 Minutes: 200M Run Max Wallball 20/14   3 Minutes: 200M Run Max Russian KB Swings   3 Minutes: 200M Run Max Burpees   C). 3 Rounds not for time: 20 Sit-Ups 10 Toes 2 Bar/Leg Raises […]

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Wednesday’s WOD 8/27/14

By Gonzo / August 26, 2014 / Uncategorized / No Comments

Buy In: 3 Rounds, not for time: Handstand Push-Ups Strict Pull-Ups   WOD: For time: 24 Deadlift 135/95 16 Power Cleans 8 Hang Cleans   12 Deadlift 8 Power Clean 4 Hang Clean   6 Deadlift 4 Power Clean 2 Hang Clean   3 Deadlift 2 Power Clean 1 Hang Clean   Scale Up: 155/105 […]

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Tuesday’s WOD 8/26/14

By Gonzo / August 25, 2014 / Uncategorized / No Comments

Buy In: Back Squat 3 @ 70% 3 @ 80% 3 or more @ 90% (Max reps)   WOD: 400M Run 30 Push Jerks 95/65 400M Run 20 Push Jerks 115/75 400M Run 10 Push Jerks 135/95 Scale Up: M – 115/135/155 and W – 75/95/115   Today’s buy in starts with back squats.  We […]

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Monday 8/25/14 FITNESS

By Gonzo / August 24, 2014 / Uncategorized / 1 Comment

A). 3 Rounds: 8-12 Ring Rows 5-8 Pull-Up Negatives OR 3 Rounds: 5-8 Strict/Weighted Pull-Ups 3 second descent, increase load after each set B).  4 Rounds: 5 Man Makers 15 Burpee Box Jump Overs 20″ Rest 1 Minute   C). Perform in any order: Record total time to complete ALL: 400M Run 500M Row 20 […]

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Monday’s WOD 8/25/14

By Gonzo / August 24, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: Cindy As many rounds and reps as possible in 20 Minutes: 5 Pull-Ups 10 Push-Ups 15 Squats   last performed: 4/28/14   Repost from 4/28/14: Today’s workout is a classic benchmark WOD called Cindy.  Cindy is a 20 Minute workout consisting of as many rounds and reps as possible […]

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Saturday’s WOD 8/23/14

By Gonzo / August 22, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: With a Partner 50 Wallball 24/20 50 Box Jumps 24/20 50 ABMAT Sit-Ups 50 Toes 2 Bar 50 Pull-Ups 50 KB Swings 50 Pistols 800M Run – Together   Today’s workout is a PARTNER chipper.  That means you will start at the top and work your way through each exercise.  Only one […]

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