Month: September 2012

Caboose

Tire Flips coming soon! WOD 10-1-12 In 20 mins find a 1 Rep Max of each: OHS, FS, BS (in that order) For Time: 40-30-20-10 • DU’s • DL (95/65) • Situps

#PubRun3

WOD 10/1/12 EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% -then-   Establish a 1RM Back Squat.   Cash Out: Max Double Unders in 2 minutes immediately followed by a 400m run. Score is number of double unders and time for the 400m run.   Big thanks to everyone who came out for …

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Cant Get Enough

 WOD 120928 “Air Force WOD” For Time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls (95/65) 20 Push jerks (95/65) 20 Overhead squats (95/65) 20 Front squats (95/65) You will do 4 Burpees at the beginning of each minute. Including the first minute. You must complete all 20 reps of that movement before moving on to the next. Didn’t …

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Row’ed Kill

 WOD 9/28/12 Deadlift 5-5-5-5-5, Try to do all sets above 70% of max   Rest   Row 500m Time Trial   Rest   50 Toes To Bar & 50 Ring Push-Ups – Not for time but try to work non stop. Alternate between movements as needed.   Leave a comment if you’re going to join …

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Jump!

WOD 120927 5X5 Back Squats @ 75% – rest 90 sec. 1 minute AMRAP of Shoulder to Overhead @ 185/120# then (no break)- 100 Burpees for time. *Perform 2 Power Cleans EMOM beginning after the first minute @ 185/120# (same bar used for shoulder to overhead). There is a 10 minute cap on this effort. …

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Doctor Knows Best

 WOD 9/27/12 7 Sets of 3 Hang Squat Cleans + 1 Jerk Heaviest possible, rest roughly a minute between sets   For Time: 400m Run 40 Hand Release Push-Ups 30 Walking Lunges Holding Kettlebell Overhead (55/35) (first 15 in right arm, second 15 in left arm) 20 Cleans 115/75 30 Hand Release Push-Ups 20 Walking …

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Heavy Shoulders

WOD 9/26/12 5X5 Back Squats @ 75% – rest 90 sec.   -then-   1 minute AMRAP of Shoulder to Overhead @ 185/120#   -then (no break)-   100 Burpees for time. *Perform 2 Power Cleans EMOM beginning after the first minute @ 185/120# (same bar used for shoulder to overhead).     Notes: There is a …

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Top Gear

WOD 9-26-12 KB Throw For Distance (55/35) Up to 5 attempts For Time: 10! • KB Swings (55/35) • Pushups • One-leg Box Jumps (20/16) [per leg] Reps will be done in 10-1 fashion (10,9,8…). For the box jumps: you must leave the ground from one foot, but you can land on the box on …

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Good Bite

WOD 9/25/12 Rope Climb Skill Work 10-15 minutes – Practice getting a good “bite” on the rope with your feet and supporting yourself with your legs. Reach up to with your arms and hang while you pull your legs up to find the next “bite” with your feet higher on the rope. In this way …

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Block!

WOD 120925 Quickly work up to a Heavy Single of Squat Cleans –THEN- EMOM For 7 Minutes: 2 Squat Cleans at 75% of Above For Reps: 2 Full Tabata Intervals (alternating) of: Ring Dips Situps The workout will last 8 minutes (sixteen 30-second intervals) of: 20 seconds of work and 10 seconds of rest. Each …

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