September 7th, 2009
Today’s WOD
4 Rounds for time:
Run 400m
50 Air Squats
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We are closed today, but this is something you can do from home. Just find a 400m route and get going! Hope to see everyone back in tomorrow fresh and ready to go after the long weekend.
September 6th, 2009
Rest Day
**It’s day 6 of the burpee challenge. If anyone missed a day, or if anyone would still like to join, make sure to catch up now. You won’t want to catch up in a month from now.
September 5th, 2009
Does that hurt Art?
Today’s WOD
In teams of two complete the following for time:
21 Burpees
21 Wall Balls @ 20/14
400m Run
15 Burpees
15 Wall Balls
400m Run
9 Burpees
9 Wall Balls
400m Run
**Partner 1 does 1 rep, partner 2 does 1 rep…until you’ve each done 21-15-9. Be ready to go right away and go hard. This should be a fast workout.
* Just a reminder to keep up with the burpees over the long weekend and that we will be closed on the holiday Monday. Have a fun and safe weekend!
September 4th, 2009
Today’s WOD
20 min. amrap
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 SDHP 95/65
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September 3rd, 2009
Today’s WOD
21-15-9
Overhead Squats 95/65
Pull-ups
400m run
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September 2nd, 2009
Today’s WOD
1 BURPEE DOWN.... 5049 TO GO!
Warm-up:
Death by Meters: Starting with 10 meters the first minute, 20 meters the second minute and so on until you cannot finish the distance in that minute.
Workout:
Hang Power Cleans
1-1-1-1-1-1-1
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