Monthly Archives: March 2006
Mar 30th, 2006

3/30/06 WOD

Max # of rounds in 20 minutes:

10 deadlifts (bodyweight)
15 one arm dumbbell swings (1/4 bw)
40 squats

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Mar 28th, 2006

3/29/06 WOD

A new spin on Kerry’s favorite :-)

8 times up and down the stairs, 20 push-ups at the bottom each time.

And yes, we’ll be timing this one.

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Mar 28th, 2006

3/28/06 WOD

3 rounds for time:

10 burpees (push-ups + jumps)
20 push-presses, 1/4 bw
30 jumping pull-ups (10 regular)
40 sit-ups

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Mar 22nd, 2006

3/24/06 WOD

1st timed run around Lake Merritt or run 5k for time.

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Mar 22nd, 2006

3/23/06 WOD

21-15-9

Overhead press
Push-press
Thrusters

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Mar 22nd, 2006

3/22/06 WOD

Joaquin Miller – lunging around the mirror pool.

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Mar 22nd, 2006

3/21/06 WOD

“Cindy”

Max # of rounds in 20 minutes:

5 pull-ups
10 push-ups
15 squats

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Mar 22nd, 2006

3/20/06 WOD

Day 1 boot camp assessments:

Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes

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Mar 12th, 2006

3/11/06 WOD

4 Rounds for time:

Row 500m
15 Wall ball shots
15 Kettlebell swings
15 Push press

Storm through as fast as you can, minimizing rest. Use the row as a means of active recovery.

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