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June, 2013  // Posts published in June, 2013

28 Jun WODs | Comments

Friday, June 28

Jannette's Birthday WOD: 4 RFT

  • 400m Run
  • 30 Abmat Sit Ups
  • 15 Deadlift (250/175)

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27 Jun WODs | Comments

Thursday, June 27

Complete as many rounds as possible in 20 mins of:

  • 10 Box Jump (20 In.)s
  • 10 Pull-ups
  • 20 Kettlebell Swings, 53/35 lbs
  • 20 Push-ups

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26 Jun WODs | Comments

Wednesday, June 26

Fight Gone Bad: 3 rounds, 1 min per station, of:

  • Wall Ball, 20 lbs, 10 ft
  • Sumo Deadlift High Pull, 75 lbs
  • Box Jump, 20 in
  • Push Press, 75 lbs
  • Row (calories)
  • Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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25 Jun WODs | Comments

Tuesday, June 25

Danica's Birthday WOD: 21-18-15-12-9-6-3 reps, for time of:

  • Sumo Deadlift High-pull, 75/55 lbs
  • Push Jerk, 75/55 lbs
 
  • Treat: 100 Abmat Situps for time.

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23 Jun WODs | Comments

Monday, June 24

3 rounds for time of:

  • Run, 400 m
  • 21 Kettlebell Swings, 53/35 lbs
  • 12 Handstand Push-ups

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21 Jun WODs | Comments

Friday, June 21

3 rounds for time of:

  • Run, 400 m
  • 30 Box Jumps, 24/20 in
  • 30 Wall Balls, 20/16 lbs

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20 Jun WODs | Comments

Thursday, June 20

"Michael" 3 rounds for time of:

  • Run, 800 m
  • 50 Back Extensions
  • 50 AbMat Sit-ups

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19 Jun WODs | Comments

Wednesday, June 19

5 rounds for time of:

  • 7 Burpees
  • 10 Hang Power Cleans, 115/75 lbs
  • 12 Double Kettlebell Push Press, 53/35 lbs

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17 Jun WODs | Comments

Tuesday, June 18

"Nancy" 5 rounds for time of:

  • Run, 400 m
  • 15 Overhead Squats, 95/65 lbs

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17 Jun WODs | Comments

Monday, June 17

"Cindy" Complete as many rounds as possible in 20 mins of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

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