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Terrific Tuesday

1/30/2012

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Buy in:
2 Min Jumprope
AMRAP 10  to 15 min
15 Squat
15 Ab mat situp
15 Box jumps
15 Squat Jacks
15 DB Bear Craw

Wod
800 run
3 Round of 7 each
pull up, push up, kb swing, dips
400 run
 3 rounds of 7 each
pull up, push up, kb swing, dips
800 Run
3 rounds x 7 each
pull up, push up, kb swing, dips

Cash out
10 x 30 sec plank with 50 jumping jack in between each set
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Magnificent Monday

1/30/2012

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Buy in:
10-5 Ladder
KB Swing
RL Pistol
LL Pistol
snatches

wod- 21-18-15-1-9-6-3
Clean and Squat/ Burpee
Deadlift
Jumprope/Doubleunders
Box Jumps


Cash out:
Run 200
30 ghd
30 abmats


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Wacky Wednesday

1/24/2012

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Buy in- 3 to 6 rounds
50 meter sprint- 15 Burpees
50 meter sprint= 2 sled pulls
50 meter sprint= stair jumps

Wod 1- Blake 4 rounds
100 OH walking lunges
30 box jumps
20 wall ball
10 handstand push ups

Cash out=
20 second sprint
10 dips
10 ring rows
with 25 lunge jumps i between
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Terrific Tuesday

1/23/2012

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Buy In:
30 sec each station
lunge=stairs-bupees=mb slams=mb cleans=squats

Wod 1- arnie
21 turkish get ups RA
50 kb swings
21 OH squats RA
50 kb swings

21 oH squats LA
50 kb swings
21 turkish get ups LA

WOD 2-
1-10 ladder
Clean and jerk/ 1 Round of cindy
2 clean and jerk/1 round of cindy
3 clean and jerk/ 1 round of cindy

And so on

Cash out- 3 X 10
Planks
russian twist
reverse crunches
dead bug
bicycles

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Marvelous Monday

1/22/2012

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Buy in:
20 Hollow Rocks/Sit ups
100 Jumping jacks
5 stairs

Wod 1: Barbara
5 Rounds Time Each
20 pullups
30 push ups
40 sit ups
50 squats
Rest 2-3 miutes in between

Wod 2-
3 ounds
25 Double unders
400 meter run

10 clean and jerk
10 ring rows

Cash out
20 ghd
20 bicycles
100

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Fantastic Friday

1/20/2012

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Buy in:
20 yrd Bear Crawl
5 slams/5 Burpees
20 yrd Spider Crawl
5 Slams/Burpees
20 yrd Lunge
5 Slams/Burpee
High Knees, butt kicks, kareokee, frog jumps

Wod 1- Annie
50/40/30/20/10
Double Unders or Jumproe
Sit ups

Wod 2= Adam Brown
2 Rounds 24 Each
Dead Lift
Wall Ball
Box Jumps
Bench Press
Wall Balls
Box Jumps
Cleans


Cash Out:
50 Jumping jacks= 5 push ups every 10
40 windmill= 5 Squat jacks every 10
30 lateral lunge= 5 burpes every 10

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Thursday

1/20/2012

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Buy in: 2 Rounds
50 Jumping Jacks
40 squats
30 push up
20 pull up
10 Burpes

Fight Gone Bad:
Circuit 1 minute each- No stop of clock
Wall Ball
Sumo Dead Lift High Pull
Push Press
Box Jumps
Row
Rest
3 Rounds

Cash outL
20 Sprints
100 hollow rocks
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Magnificent Monday

1/15/2012

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Buy In:
20 Lunges
20 Dips
20 High Knees
20 Butt Kicks
20 Karake
20 Runs

Mobility:
PVC Pass throughs
Hip extentions
Pigs on Skates

WOD: Angie
For Time
100 Pullups
100 Push ups
100 squats
100 situps

Cash OutL
25 GHD
25 Side V ups
25 toe touches

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Saturday:)

1/13/2012

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Buy In:
25 Lunges
5 Burpees
20 Pistols
25 kayaks
25 Row Boats

Metcon: Tabata- 20 sec on 10 sec off- 4 Rounds
Row
Squat
Pull up
Push UP
Sit up

Wod:
30-20-10-5
1 Arm KB Swing
Ball Slams
Weighted Step Ups

Cash Out:
2 Rounds
25 Situp
3 Stairs
25 GHD
3 Stairs
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Thursday:)

1/11/2012

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Buy In:
AMRAP in 12 minutes
30 lunges
15 Wall Ball
30 Jump Rope
10 Push up
15 sit up
5 slams

Metcont- 15-10-5
Ring rows
Dips
Ball Sit ups
DB Punches

Wod: 50 each or 5 Rounds of 10
Box Jump
Pullups
KB Swing
Walking Lunge
Knnes to Elbows
Push Press
Wall Ball
Burpees
Jumprope

Cash out:
25 Each
Sit up
GHD
Reverse Cruch
Bicycles
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