Blogs

Nov 4th

2005

By Mike Minium
Comments 1

11/4/05 WOD

Row 5K

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Nov 3rd

2005

By Mike Minium
Comments 1

11/3/05 WOD

5 Rounds for time:
30 Sit-ups
20 Push-ups
10 Pull-ups

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Nov 2nd

2005

By Mike Minium
Comments 2

11/2/05 WOD

“Fran”

21-15-9 Reps:
95-lb Thrusters
Pull-ups

This is one of our favorite benchmark workouts. It combines a whole-body pushing movement with a whole-body pulling movement (yes, our pull-ups are whole-body).

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Nov 1st

2005

By Mike Minium
Comments 1

11/1/05 WOD

5 Rounds:
Run 400m
DL 185 lbs, 10 reps

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Oct 31st

2005

By Mike Minium
Comments 3

10/31/05 WOD

Happy Halloween!!!

For bench presses, use 3/4 body weight.

20 bench presses/40 push-ups
200 meter row
15 bench presses/30 push-ups
400 meter row
10 bench presses/20 push-ups
600 meter row
5 bench presses/10 push-ups
800 meter row

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Oct 31st

2005

By Mike Minium
Comments Comments Off on 10/30/05

10/30/05

Rest Day

Have fun and enjoy the day off!

Oct 30th

2005

By Mike Minium
Comments 1

10/29/05 WOD

2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat

This is 10 minutes of work with no rest between transitions. In reality, though, this will likely take longer than 10 minutes to complete. Record how many minutes and seconds it takes you to perform the holds for the prescribed time.

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Oct 28th

2005

By Mike Minium
Comments 2

10/28/05 WOD

5 rounds for time:
50 Squats
15 Ring dips

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Oct 27th

2005

By Mike Minium
Comments 1

10/27/05 WOD

Gymnastics Clinic

Today we spent some time on the following skills:

Swings & kipping pull-ups
Rope climb
Support on rings
L-holds & tuck holds
Handstands

Everyone made a lot of progress on each of the skills. Most notably, we had a few women climb to the top of the rope–quite an achievement. Way to go, ladies!

Oct 26th

2005

By Mike Minium
Comments 5

10/26/05 WOD

21-15-9 Reps:
1.5 pood KB Snatch, Left Arm
1.5 pood KB Snatch, Right Arm
Pull-ups

We were so inspired by Greg Amundson’s effort on this workout that we had to give it a shot ourselves.

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rb_hands.JPG

The hands of a CrossFitter.