11/30/07 Workout of the Day (WoD)

Rest Day.

11/29/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds of the following couplet for time:

• Wall Ball
• Pull Ups

Please feel free to post time to comments.

11/28/07 Workout of the Day (WoD)

Thanks to the Peel Police Tactical Unit for having us out to train with them today!

Here is the Workout we did:

• Tabata Bottom to Bottom Squats

Then,
2 rounds of 1 minute each of the following stations, with 1 minute rest after the seventh minute.

• Wall Ball
• Flutter Kicks
• Body Rows
• Tuck Jumps
• Push Ups
• KB Swings
• Skipping

Post your experience with this to comments.

11/27/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

• 500m Row
• 30 Squats
• 20 Wall Ball
• 30 Box Jumps

Please feel free to post time to comments.

11/26/07 Workout of the Day (WoD)

Rest Day.

11/25/07 Workout of the Day (WoD)

Squat
3 - 3 - 3 - 3 - 3 - 3 Reps.
Push for a new 3 RM.

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11/24/07 Workout of the Day (WoD)

Fight Gone Bad (3 rounds)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round version. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

11/23/07 Workout of the Day (WoD)

"Diane"
21-15-9 Rep rounds of:

• 225lbs Deadlift
• Handstand Push Ups

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11/22/07 Workout of the Day (WoD)

Rest Day.

11/21/07 Workout of the Day (WoD)

21 - 15 - 9 Rep rounds of the following triplet:

• Lunge
• Ring Dip
• Body Row

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11/20/07 Workout of the Day (WoD)

Perform the following triplet 10 times without putting the Dumbbells down.

• 1 DB Clean
• 5 Front Squats
• 5 Overhead Presses

Please post load and time to comments.

11/19/07 Workout of the Day (WoD)

Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3 Reps.

Push for a new 3RM.

Please feel free to post load to comments.

11/18/07 Workout of the Day (WoD)

Rest Day.

11/17/07 Workout of the Day (WoD)

30 - 20 - 10 Rep rounds of the following triplet:

• Thrusters
• Push Ups
• Deadlifts

Please feel free to post load and time to comments.

11/16/07 Workout of the Day (WoD)

Complete the following 3 times for time:

• 500m Row
• 21 KB Swings
• 12 Pull Ups

Please feel free to post load and time to comments.

11/15/07 Workout of the Day (WoD)

"CrossFit Total"

• 1 Squat
• 1 Deadlift
• 1 Overhead Press

Read about it here!
More technical competition info here.

Please feel free to post load to comments.

11/14/07 Workout of the Day (WoD)

Rest Day.

11/13/07 Workout of the Day (WoD)

"Annie"
50 - 40 - 30 - 20 - 10 Rep Rounds of the following couplet:

• Double Unders
• Sit Ups

Please feel free to post time to comments.

11/12/07 Workout of the Day (WoD)

Angie
Compete the following for time:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

Please feel free to post time to comments.

11/11/07 Workout of the Day (WoD)

Squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 Reps.

Push for an new 1RM.

11/10/07 Workout of the Day (WoD)

Rest Day.

11/09/07 Workout of the Day (WoD)

10-9-8-7-6-5-4-3-2-1 Rep rounds of the following triplet:

• 1 Arm Over Head Lunge (Per Arm)
• DB Clean
• DB Shoulder Press (Standing)

Please feel free to post load and time to comments.

11/08/07 Workout of the Day (WoD)

• 1000M Row

Then 21 - 15 - 9 Rep Rounds of the following:

• Box Jumps
• KB Swings
• Pull Ups

Please post load and time to comments.

11/07/07 Workout of the Day (WoD)

Complete the following series 4 times for time:

• 6 Push Press
• 30 Sit Ups
• 20 Push Ups
• 10 Pull Ups

Feel free to post load and time to comments.

11/06/07 Workout of the Day (WoD)

Rest Day.

11/05/07 Workout of the Day (WoD)

Complete the following series for time:

• 50 Squats
• 50 Box Jumps
• 50 Push Press
• 800m Sprint
• 50 Pull Ups
• 50 Ball Slams
• 50 Thrusters

Please feel free to post load and time to comments.

11/04/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Rep rounds.
Push for a new 5 RM.
Please feel free to post load and time to comments.

11/03/07 Workout of the Day(WoD)

21 - 15 - 9 Rep rounds of the following triplet:

• Thrusters
• Push Ups
• Push Press

Please feel free to post load and time to comments.

11/02/07 Workout of the Day (WoD)

Rest Day.

11/01/07 Workout of the Day (WoD)

30 - 20 - 10 Rep Rounds.

• KB Swings
• Push Press
• Lunges

Please feel free to post load and time to comments.

10/31/07 Workout of the Day (WoD)

800m Sprint
Then complete 15-12-9-6-3 Rep rounds of the following:

• Lunges (Per Leg)
• Push Ups
• Pull Ups

Then finish with another 800m Sprint

Please feel free to post load and time to comments.