Fri 4/18/14

Posted on Apr 17, 2014 in WOD | 0 comments

Strength:

 Deadlift Heavy 6

WOD:

4 RFT:

3 Deadlifts (80% of A)

6 HSPU

9 Pullups

12 KB Swings (70/53)

Jessica executing the rarely seen “Double Thumbs-Up Plank” during Wednesday’s Bootcamp Class!IMG_2788[1]

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Thurs 4/17/14

Posted on Apr 16, 2014 in WOD | 0 comments

Strength:

 A) L Hang 1 x Max (Beat last week!)

B) B) Kipping T2B Practice + 1 x Max T2B

WOD:

 Double Tabata Alternating between:

Hollow Rocks

DUs

Charlene, our first female Advanced Athlete!

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Weds 4/16/14

Posted on Apr 15, 2014 in WOD | 0 comments

Strength:

A) Clean and Jerk Heavy Single

B) 3 x 1@ 90%

WOD:

 EMOM 14 Alt: 

3 TnG Clean + Jerks (minimum 75% of A)

30 Sec Max 10 M Shuttle Run

Score = Total # of 10 M Lengths completed

Eva and James, 2 excellent Judges who helped us with our competition! Eva trains most evenings! 

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Tuesday 4/15/14

Posted on Apr 14, 2014 in WOD | 0 comments

Strength:

4 x Strict C2B Mix-Grip Pullups (scale minimum 4 repetitions)

WOD:

AMRAP 6:

5 C2B Pullups 5 Ring Pushups 5 Box Jumps

-2 Min Rest-

AMRAP 6:

5 Pullups 5 Pushups 5 Box Jumps

 

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Monday 4/14/14

Posted on Apr 13, 2014 in WOD | 0 comments

Strength:

Back Squat 3 x2 starting @ 90%

WOD:

600 M Run 21 T2B 45 Wall Balls

400 M Run  14 T2B 30 Wall Balls

200 M Run 7 T2B 15 Wall Balls 

Who’s idea was it to give this man a microphone??

Just kidding, Chris was a colorful and engaging MC! 

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Sunday 4/13/14

Posted on Apr 12, 2014 in WOD | 0 comments

Strength:

Power Snatch Heavy Single + 3 x 1 @ 90%

WOD:

Cash In: 500 M Row

75 DU’s 20 HSPU 20 KB Swings

50 DU’s 15 HSPU 15 KB Swings

25 DU’s 10 HSPU 10 KB Swings

The “Ace Kickers” Team (Ana, Andrea, and Jay) battling through Synchronized Burpee Broad Jumps in Saturday’s Team WOD. The best time of the day belonged to the “Baby Pushers”


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Saturday 4/12/14

Posted on Apr 11, 2014 in WOD | 0 comments

Skill

 Handstand Walk Progression

WOD

 Teams of 4:

100 x 10 M Length Running

60 x 10 M Med Ball Toss

20 x 10 M Bear Crawl

10 x 10 M Wheelbarrow

2 x 10 M Synchronized Burpee Broad Jump

Obey the traffic laws in Sudbury or risk being pulled over by a buff policeman! Congratulations to Steve on joining the Sudbury Police Department!

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