Month: October 2013

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Sunday Oct. 20th Updates

Athletes,

The Sunday and weekly WODs are now posted under the new Sunday and Weekly WOD pages upper right.  I will find something interesting and motivational to post on this main page going forward.  Maybe some pictures of you guys crushing the WODs on Sunday mornings.  Remember to smile and say burpEES!!!

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WODs for the Week of Oct. 14th

WOD #1

Warm up:

  • 20 Air Squats
  • 20 Jumping Jacks
  • 10 Burpees

Stretch

  • Samson Stretch

WOD:

Post Time:  Scale reps as needed

  • 50 Push-ups
  • 50 Sit Ups
  • 50 Push-Ups (yes more push-ups)
  • 50 Walking Lounges

After-party

  • Mobility

WOD#2

Warm Up:

  • 25 Air Squats
  • 10 Burpees

WOD: #2

  • 5k Run for time:  (Scale as needed)
  • Scales: Run 2 miles or Run 1 mile
  • Run / Walking is ok.  Just finish.
  • Preferably run outdoors, use a phone app or map to plan your distance and go.

WOD #3:

 Warm up

  • 10- Inch Worms
  • 20- Jumping Jacks
  • 30 – Air Squats
  • 20 – Push Ups
  • 10 – Sit-ups

WOD #3

From CrossFit.Com Oct. 13th

http://www.crossfit.com/mt-archive2/008998.html

Use Dumb bells if you can’t get into the gym.

Choose a load about 70-80% of your 1rep max

Resting 60 seconds between sets: 


Bench press 2-2-2-2-2-2-2-2-2-2

Record Weight lifted.  Use same weight for all sets.

After Party

  • Run 800M
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Week of Oct. 7th

WOD # 2 for the week

 

Compare to July 28th
WARM UP

25

 Air Squats

10

 Inch Worms
AMRAP – 12
7 thrusters (use light Dumb Bells or broom )
7burpees
7 sit-ups
Stretch Afterwards
WOD #2 (compare to July 7th) 
WARM UP
10– Inch Worms
25 – Jumping Jacks
AMRAP 15
5 Situps
10 Pushups
15 Squats
WOD #3
Warm Up
400m Run
5 Inch Worms
WOD – Record Time (keep good consistent pace i.e. 10 -12 burpees per min)
100 Burpees for Time (if 100 seems like too much try 50 or 75 and record time)
Mercy killing at 20 Mins (.i.e. if you are going for over 20 mins STOP and record reps and time)