Dec 12th, 2005

12/13/05

Rest Day

Except for the boot campers. We’ll be at the track having fun on the field :-)

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Dec 12th, 2005

12/12/05 WOD

4 rounds for time:

Run mortuary loop (approx. 1/4 mile)
20 deadlifts
15 push-presses
10 pull-ups (or 30 jumping pull-ups)

Post times and weights for deadlifts and push-presses.

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Dec 11th, 2005

12/11/05 WOD

Tabata squats
Run 1 mile
Tabata squats

To score the workout, take the sum of your Round 1 and Round 2 Tabata scores and divide by the time for the mile. So if you scored 20 on the first round of Tabata squats and 15 on the second round, and ran a 5-minute mile, your score would be (20 + 15) / 5 = 7.

Post score to Comments.

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Dec 11th, 2005

12/10/05 WOD

“Fran”

21-15-9 Reps:

95-lb Thrusters
Pull-ups

Post time to Comments.

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Dec 8th, 2005

12/9/05 WOD

“Jim’s Holiday Party”

Joanne coined the name. Everyone was having so much fun, they didn’t want to stop :-)

4 rounds, 1 minute each station, 1 minute rest between rounds:
GHD sit-ups
Rower
Bench press (3/4 bodyweight)
Push-ups

Scoring is just like Fight Gone Bad. Count the number of repetitions you perform within the 1 minute period. For the rower, use your calorie mode. At the end, add up all your numbers for the 4 rounds.

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Dec 7th, 2005

12/7/05 WOD

21-18-15-12-9-6-3 of the following:
Sit-ups
One-arm dumbbell swings
One time down and up the stairs between each round. (Or, if no access to stairs, run 400m).

Post times and comments.

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Dec 5th, 2005

12/6/05 WOD

Deck of Cards Day.

For those playing at home:
Spades = Push-ups
Hearts = Squat jumps
Clubs = Pull-ups
Diamonds = Thrusters
Aces = 50 sit-ups

Shuffle a deck of cards, flip over all 52, and run through the deck without stopping. This is a completely random workout and each one will be different – that’s the fun of it :-)

(For those who care, it’s 91 reps of each exercise).

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Dec 5th, 2005

12/5/05 WOD

Working on speed…

Round 1:
Rest 1 minute between each run.
400 yards – 70%
400 yards – 80%
400 yards – 90%
400 yards – give it all you’ve got.

Round 2:
Rest 2 minutes between each run.
800 yards – 80%
800 yards – 90%

Round 3:
1600 yards (4 laps/1 mile) as fast as you can.

Post fastest 400 time, 800 time, and mile time.

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Dec 4th, 2005

12/4/05 WOD

4 Rounds for time:

21 Burpees
Rope climb, 2 ascents
10 Ring dips

Post time to Comments.

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