Monthly Archives: October 2013

Friday 11.1.13

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SKILL

Review Snatch

WOD

EMOTM for 12 min

1 Snatch

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Thursday 10.31.13

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STRENGTH

Deadlift 5-3-1+

WOD

15 min AMRAP
10 HSPU’s
20 Twisted V-ups
30 Double Unders

Wednesday 10.30.13

Mr. Cat Magnet and his Kitty

Mr. Cat Magnet and his Kitty

SKILL 

Review Cleans

WOD

EMOTM for 12 min

1 Clean

Tuesday 10.29.13

Ralphy won Best Costume at the 2013 Spooktacular WOD and brought home a brand new Blender Bottle & Progenex protein.

Ralphy won Best Costume at the 2013 Spooktacular WOD and brought home a brand new Blender Bottle & Progenex protein.

SKILL

TGU- 10 per side

WOD

For time:
Sprint 200m
12 Thrusters 135/95
Sprint 200m
9 Thrusters
Sprint 200m
6 Thrusters
Sprint 200m
3 Thrusters

Monday 10.28.13

2013 Spooktacular WOD

2013 Spooktacular WOD

Strength

Back Squat 5-3-1+

WOD

“Helen”

3RFT
400m Run
21 KB Swings 1.5/1 pood
12 Pull Ups

Saturday 10.26.13

WOD

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Friday 10.25.13

SPOOKTACULAR WOD

Goal: 200 Burpees (+ optional: down 1 beer/person)

Teams of 3

One person does max plate burpees (cannot be done with out another teammate does work)

Second person completes one round of the following:
– 30ft bear crawl
– 10 toes to bar
– 10 wall ball
– 30ft frankenstein walk

Third person rests

Rotate as needed

Thursday 10.24.13

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Strength

Deadlift 3-3-3+

WOD

For time:

20 Thrusters 95/65
Max Pull Ups
15 Thrusters
Max Pull Ups
10 Thrusters
Max Pull Ups
5 Thrusters
Max Pull Ups

Record time and number of pull ups per round.

Wednesday 10.23.13

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WOD

“Run, Elizabeth, run!”

For time:
400m Run
21 Cleans 135/95
21 Dips
400m Run
15 Cleans
15 Dips
400m Run
9 Cleans
9 Dips

Cash Out

TGU’s

Tuesday 10.22.13

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Strength

Pendlay Row 5×7

WOD

4 RFT
3 Wall Walks
30ft Walking Lunge
12 Burpees
30ft Walking Lunge