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 / No Comments

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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Friday’s WOD 8/22/14

By Gonzo / August 21, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 65 5 @ 75% 5 or more @ 85%   WOD: 3 Rounds for time: 50 Double Unders 30 Push-Ups 15 Deadlifts 225/155   Today’s workout will start with our press.  We will perform 5 at 65%, 75%, and 85% respectively.  On the last set try to max out reps. For […]

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Friday 8/22/14 FITNESS

By Gonzo / August 21, 2014 / Uncategorized / No Comments

A). 3 Rounds: Weighted Walking Lunge X 20 Good Morning x 8-12 Weighted Plank x 30-45 seconds   B). 5 Rounds: 200M Sprint 12 Burpee 12 DB Hang Power Clean and Press Rest 2 Minutes   We are going to start today with some glute/hamstring work  and some core stabilization work.  Pick any weighted dumbbells […]

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Thursday’s WOD 8/21/14

By Gonzo / August 20, 2014 / Uncategorized / No Comments

Buy In: Deadlift 5 @ 65% 5 @ 75% 5 or more @ 85% WOD: 3 Rounds: 500M Row 15 Front Squats @ 115/85 *Jog 400 Meters as rest Scale Up: 135/95   Today’s buy in starts with our deadlift “5′s”.  We will perform 5 reps at 65, 75 and 85 percent, respectively.  Base your […]

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Wednesday 8/20/14 FITNESS

By Gonzo / August 19, 2014 / Uncategorized / No Comments

A). 3 Rounds: 5-8 Scapular Retractions 5-8 Pull-Up Negatives (3-4 second descent with control) 10 Pistols (Assisted if necessary)   B). 5 Minutes Every Minute on the minute 10M partner banded sprints   10 Minutes: Every minute on the minute 100M Sprint   C). 3 Rounds: 5 Minutes: 10 Push-Ups 10 Barbell Sit-Ups 10 Toes 2 […]

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