26 March 09
Thursday
WOD
Go as long as possible.* On the minute every minute complete the following:
1 x squat clean (weight=85% of maximum clean)
7 x ring dips
7 x pull-ups
Score will = number of rounds complete. If you bleed over into the next minute the round does not count.
*(if you reach 30 minutes stop and have the trainers check you for substance abuse)
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March
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- 01 April 09WednesdayWODBack Squat (find your 1 rep...
- 31 March 09TuesdayWODComplete as many rounds as po...
- 30 March 09MondayWOD“MONEYMAKER”(Happy Birthday Ke...
- So Far.....1. Tire Flips2. Hang Cleans3. Muscle-up...
- 27 March 09Everyday she lies trapped in a bed with...
- 26 March 09ThursdayWODGo as long as possible.* On ...
- 25 March 09WednesdayWODBack Squat 5 x 3 reps (each...
- 24 March 09TuesdayWODFor time:30 push ups10 chin u...
- 23 March 09MondayWODPush Press 3 x 5 reps (as heav...
- 20 March 09FridayWODBack Squat 3 x 5 reps (as heav...
- 19 March 09ThursdayWOD"Big 21"Power CleanRules of ...
- 18 March 09WednesdayWOD5 roundsBear Crawl 25 feet3...
- 17 March 09TuesdayWOD"GNC Special"For Time:800 met...
- 17 March 09MondayWODDeadlift 1 x 5 reps (as heavy ...
- 13 March 09FridayWOD400 meter run21 L-sit Pull-ups...
- 12 March 09ThursdayWODFor Time:50 Double Unders50 ...
- 11 March 09WednesdayWODFor time:10 x Power Clean1 ...
- 10 March 09TuesdayWOD5 RoundsBench Press (bodyweig...
- 09 March 09MondayWODBuild up to a 3 rep max for Ba...
- 06 March 09FridayWOD3 Rounds for time:400 meter ru...
- 05 March 09ThursdayWODRing work without the rings3...
- 04 March 09WednesdayWODFor Time:1000 meter row50 T...
- 03 March 09TuesdayWODBack Squat 3 sets of 5 reps (...
- 02 March 09MondayWODShoulder Press 3 sets of 5 rep...
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4 comments:
Hey Mike
Hope things for you are going well. I have a couple of questions for ya. Mondays WOD are the women to use a 20# wallball also and is the 10ft line for them? Second we have a 21st b-day on the 30th for Keith Moneymaker who has been with us since we opened so I tought you could make something special for him. One more thing on May 6th and 7th we will be running another Level 1 cert....YEAH!!! so if we could have a WOD for those days that could be performed outside that would be great....i will remind you closer to the date. The hound is finally getting certed!!!!
Hey, Congrats on going for the certification, Hound! The way you've explained particular exercises & have helped me, you're going to be great!
Thanks for not giving me a hard time about missing yesterdays wod (I worked legs later). I was in the ER last night....thought xfit was killing me. Ha,ha. I'm fine...just couldn't breathe normally. First time for an EKG & CT. Normal...yay! Gotta chill a tad, apparantly.
Mike,
Ron here, I've been in England for the last 2 weeks, and have 7 more left here. But I have been doing some creative workouts. Today was an ass kicker.
5 Rounds
55# DB Hang Cleans X10
135# SDHP X 10
Rest 5 Mins
100 70lbs KB Swings
Rest 3 Mins
5 Pull-ups
10 Push-ups
15 Air Squats
As many rounds as possible in 10mins.
The Britts hate my workouts, but they love the results they have gotten in only two weeks.
Ron
Ron, that is some interesting training. I suspect I might have to steal this from you for next week. Keep skinning those Britts and remind the tea party never ended.MP
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