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Saturday 3/13/2010 1

Click here for more photos from today’s WOD!

Warm-up

1 Time:
Dynamic

3 Rounds 5 Reps of:
Mountain Climbers, Slamball
Shoulder Triplet, Jumping Jacks

WOD

8:45 class

FRAN
21 – 15 – 9 Reps of:
Thrusters
Pull-ups

Jimmy   95 lbs 8:13
Matt S   65 lbs 8:13
Nate   95 lbs 8:31
Duffy   85 lbs 7:38
Matt D   65 lbs 11:27

10:00 class

Cards!
*Face cards were removed from deck.

cards

Amir KB 20 lbs
Omar   KB 26.5 lbs
Nadia   KB 44 lbs
Matt D  KB 26.5 lbs
Steve  KB 20 lbs

Cool Down

Lead by Duffy…his choice

Friday 3/12/2010 0

Warm-up

CFCCT 1

Skill Work

3 Rounds Max Effort of:
Top Plank
Hang from Bar
Dips

WOD

2 Rounds with 2 minute rest between rounds:
Each station =1 minute work then 1 minute of rest
Row
Box Jumps
Jump Rope
Wipers
KTEs

Cool Down

10 Pass Thru
Samson Stretch
Knee to Chest
Cobra

Amir  630
Mindy   913
Sir   947
Tom K   885
Scott B   933
Jeff   894
Georgie   922
Craig   948
Jimmy   1092
Joan   1003

Thursday 3/11/2010 0

Warm-up

Dynamic Warm-up 1X

10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 Med Ball Cleans, 30 Jumping Jacks

Skill Work

10 minutes of your choice!

WOD

Not for time, 5 Rounds of :
12 One Arm Dumbbell Suitcase Deadlifts
12 One Arm Strict Press

Cool Down

10 Pass Thru
Samson Stretch
Knee to Chest
Cobra

Mindy
Sir
Courtney
Robert
Rob
Margo
Georgie

Wednesday 3/10/2010 1

Warm-up

1 Time:
Dynamic

3 Rounds of:
10 Mountain Climbers, 10 Slamball
10 Shoulder Triplet, 50 Jump Rope

WOD

Strength
3 Rounds of:
5  Dead Hang Pull-ups
5 Dips
Metcon
3 Rounds for time:
50 Step-ups
30 Slam Ball
20 Wipers

Cool Down

2 Rounds of:
Samson Stretch
Cobra
Knee to Chest
Child’s Pose

*5 PM class did the Broom Stick mile!

Craig, Matt,  Heidi & Michelle

Tuesday 3/10/2010 2

Warm-up

Dynamic Warm-up 1X

10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 PVC Cleans, 30 Jumping Jacks

Skill Work

5 – 5 – 5 – 5 – 5

Hang Power Snatch

WOD

Not for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps
Ketllebell Squats (Heavy pair)
Push-ups

Cool Down

2 Rounds of:
10 Pass Thru
5 Slow Mt Climbers
Knee to Chest

Mindy 26.5 lb KB
Sir   35 lb KB
Rob   26.5  lb KB
Matt   35 lb KB
Michelle   26.5 lb KB



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