Tuesday, May 31, 2011

110531



WOD
1,2,3,4,5,6,7,8,9,10
Clean and Jerk (135/95)
1 round of "Cindy" between rounds

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Monday, May 30, 2011

110530



WOD
"Mini Kong"
AMRAP in 12 minutes:
1 Deadlift (225/155)
2 Muscle-ups
3 Squat Cleans (135/95)
4 Handstand Push-ups

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Saturday, May 28, 2011

110528



WOD
30-20-10
KB Swing (24kg/16kg)
Knees to Elbows
Burpees

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Friday, May 27, 2011

110527




WOD
10 rounds of:
5 Thrusters (115/75)
50ft Overhead Walking Lunges (45/25)

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Thursday, May 26, 2011

110526



WOD
5 rounds of:
AMRAP in 3 minutes of:
4 Pull-ups
6 Push-ups
8 V-ups
1 minute rest between rounds

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Wednesday, May 25, 2011

110525



WOD
3 Rounds of:
15 Squat Cleans (135/95)
50 Double Unders

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Tuesday, May 24, 2011

110524 - "Dirty 30"



I hope everyone had a great long weekend!

WOD
30 Box Jumps
30 Pull-ups
30 KB Swings (24kg/16kg)
30 Lunges
30 Knees to Elbows
30 Push Press (65/45)
30 Back Extensions
30 Wall Ball
30 Burpees
30 Double Unders

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Saturday, May 21, 2011

110521

WOD
With a 15 minute time limit find your:
Max Rep Double unders
1RM Thruster

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Friday, May 20, 2011

**Reminder**

Just a quick reminder if you haven't been in the gym this week that we are going to be closed on Monday for the long weekend. Pray for sun and hopefully you have a great weekend!!

110520



WOD
10,9,8,7,6,5,4,3,2,1
Power Snatch (95/65)
Ring Dips
100m Run Between Rounds

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Thursday, May 19, 2011

110519



WOD
APRAP in 20 minutes of:
5 Clean and Jerks (135/95)
10 KB Swings (24kg/16kg)
20 Double Unders

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Wednesday, May 18, 2011

110518



WOD
3 round of:
400m Run
75 Squats
20 V-ups

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Tuesday, May 17, 2011

110517



WOD
21-18-15-12-9-6-3
Pull-ups
Push Press (95/65)

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Monday, May 16, 2011

110516 - "Bulger"

Canadian Forces Corporal Nicjolas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afganistan when an improvised explosive device exploded near his vehicle.


Cpl. Bulger is survived by his wife Rebeka, and Daughters Brookelynn and Elizabeth.


WOD
10 rounds of:
150m Run
7 Chest to Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

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Saturday, May 14, 2011

110514



WOD
AMRAP in 20 minutes of:
10 Deadlifts (225/155)
10 Push-ups
100m Run

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110513 - "Karen"

WOD
"Karen"
150 Wall Ball

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Wednesday, May 11, 2011

110511- "Fight Gone Bad"

WOD
"Fight Gone Bad"
3 Rounds of:
Wall Ball
Sumo Deadlift High Pull (75/55)
Box Jump
Push Press (75/55)
Row (Cal)
With a continuously running clock perform an amrap in 1 minute for each exercise moving immediately to the next one. rest 1 minute between rounds.

Post your total reps and cals rowed to comments

Tuesday, May 10, 2011

110510

Congratulations to Kim Kreiger on her awesome day last night! Not only did she get her first unassisted pull-up last night but she got two almost perfect ones in a row!!! Way to go Kim that was absolutely awesome to watch!!

WOD
500m Row
--------------------
21-15-9
Hang Power Clean and Push Press (95/65)
V-Ups
Pull-ups
--------------------
50 Double Unders

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Monday, May 9, 2011

110509 - "McGhee"





Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashliegh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his Brother Zachary.





WOD
"McGhee"
AMRAP in 30 minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps

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Saturday, May 7, 2011

110507



WOD
21 KB Swings (24kg/16kg)
100ft Overhead Walking Lunges (45/25)
18 KB Swings
100ft Overhead Walking Lunges
15 KB Swings
100ft Overhead Walking Lunges
12 KB Swings
100ft Overhead Walking Lunges
9 KB Swings
100ft Overhead Walking Lunges
6 KB Swings
100ft Overhead Walking Lunges
3 KB Swings
100ft Overhead Walking Lunges

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Friday, May 6, 2011

110506


WOD
AMRAP in 12 minutes:
5 Med Ball Cleans
7 Push-ups
9 Box Jumps

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Thursday, May 5, 2011

110505



WOD
10,9,8,7,6,5,4,3,2,1
Squat Clean Thrusters (115/75)
V-Ups
*100m run between rounds

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Wednesday, May 4, 2011

110504



WOD
300 Double Unders
*At the top of every minute you are to perform 3 burpees and 3 squats

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Tuesday, May 3, 2011

110503 - "Angie"



A big farewell to Reba. Yesterday was her last day with us as she is moving to Ottawa and starting school there in September. Best of luck Squirrel Girl we miss you and your partner in crime already. (Yes I know I have posted this picture a couple times already but I don't have any other pictures of Reba and Tove!)

WOD
"Angie" ie. "Squirrel Girl on Staiwoids"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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