April 30th, 2012

Workout time! Today’s wod is a crossfit-named wod – Fran

Fran demands you do the following;

21 reps of
95lb barbell thrusters
Pull-ups

15 reps of
95lb barbell thrusters
Pull-ups

9 reps of
95lb barbell thrusters
Pull-ups

Spuds easy? Yeah… Give it a shot and we’ll talk

Took me 5:09 to accomplish
Tool me 11:42 to suppress wanting to puke afterwards…

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April 29th, 2012

Strength volume day

5 rounds of the following;

Squats x 5 x 245
Alternating DB press x 16 x 45lb
2 min rest

5 rounds of the following;

Incline press x 7 x 70lb
Hands off pushups x 15
1.5 min rest

5 rounds of the following;

Lying tricep extension x 6 x 105
Barbell curl x 8 x 85
1.5 min rest

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April 28th, 2012

At work today… Exercise includes having walked to work (2.5miles) and doing some stairs in full gear. Enjoyed cleaning up after previous crew and hanging their 13 x 2 1/2″ hose!

Looking for a challenge today? Try one of our named wods. They can be found in the menu to the right!

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Ice Cream Punishment

Wait, what did you just do? You had some Ice Cream? Sounds good, too bad there are consequences…

5 Rounds of the following for time;

500m Row

10 Strict Pull-Ups

20 DB Snatches (45lb – 10 each side)

30 Sit-Ups

40 Push-ups

 

Best time for this was 20:29

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Jump Around

Jump Around – Jump up jump up and jump down!

5 Rounds of the following for time;

400m Run

20 Box Jumps (24″)

20 Jumping Lunges

 

Best time for this was 17:34

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