Thursday, 31 Dec 09

"Fuji Fifty"
50 Box jumps,
50 Jumping pull-ups,
50 Push-ups,
50 Walking Lunge,
50 Knees to elbows,
50 Handstand Push-ups,
50 Back extensions,
50 Wall balls,
50 Burpees,
50 Double unders
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HOLIDAY SCHEDULE
31st Dec -09:00 only
1st Jan -No WOD
2nd Jan - 09:00
4th Jan -return to normal schedule

Wednesday, 30 Dec 09

WOD:
15 Double Unders
10 DB Swings
5 Goblet Squats
AMRAP in 15 minutes
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Endurance WOD
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
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Post comments and rounds.

Tuesday, 29 Dec 09

WOD
5 rounds for time
400m Run
20 Box Jump
20 Superman
20 Sit-ups
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Feat of Strength: Max pull ups in 2 minutes or handstand push-ups.
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Post time and comments.

Monday, 28 Dec 09

WOD
Five rounds for time of:
15 Front squats (75#m/45#w)
10 Strict press
5 Thrusters
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Endurance WOD Choose ONE of The Following Sports: All out efforts. Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30). Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30) Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
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Post tme and comments.

Thursday, 24 Dec 09

"12 Days of Christmas"
1 10 second handstand
2 push-ups
3 shuttle runs
4 jumping squats
5 burpees
6 box jumps 24″/20″
7 sit-ups
8 db swing (55#m/35#w)
9 lunges
10 wall ball (20#m/14#w)
11 tuck jumps
12 double unders

The workout is executed like the song 12 days of christmas.
day 1 (round 1)
10 second handstands
day 2 (round 2)
2 push-ups
10 second handstands
day 3 (round 3)
3 shuttle runs
2 push-ups
10 second handstands
day 4……. you get the picture.

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HOLIDAY SCHEDULE
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule

Wednesday, 23 Dec 09

WOD
30 KTE
5 Wall Ball (20#m/#14w)
25 KTE
10 Wall Ball
20 KTE
15 Wall Ball
15 KTE
20 Wall Ball
10 KTE
25 Wall Ball
5 KTE
30 Wall Ball
for time:
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Endurance WOD:
85-90% of Best Distance for your set time.
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
Row: SC: 10min- LC: 15min- U:20min
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HOLIDAY SCHEDULE
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Post time and comments.

Tuesday, 22 Dec 09

WOD
For time:
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
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Feat of Strength:
Something from the binder or Front Squat 5-4-3-2-1
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HOLIDAY SCHEDULE
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule