Posts in: (WOD) Work Out of The Day

#92 Mellow Monday

Posted by: Luke

Stretch Work 3 Rounds of: 10x Burpees 10x Jumping Jacks 10x Super Jumping Jacks 3 Rounds of: 10x Leg Lowers 25x Weighters Bow Bosu Ball 1 minute each foot 50x Push-Ups 100x Wind Shield Wipers 3 rounds of: 30x Wall Balls 30 Second Mountain Climbers Share the knowledge: Tweet
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#91 Dirty Bird

Posted by: Luke

Warm-Up 1 push up, stand up and turn around 2 push ups, stand up and turn around 3 push ups, stand up and turn around Continue until 21 1 sit up, 1 crunch 2 sit ups, 2 crunches 3 sit ups, 3 crunches Continue until 21 Work As many rounds in 20 minutes of: 10x [...]
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#90 Da Birthday W.O.D.

Posted by: Luke

2 Rounds of: Burpees XYour Age Jumping Jacks 100+ Your Age Push Ups 100+ Your Age Sit Ups 100+ Your Age Thrusters XYour Age (#45, #65) Walking Lunges 100+ Your Age Bench Press XYour Age (#Body Weight) Pull Ups XYour Age Happy Birthday to Jenn and Brian!!!! Enjoy your birthday W.O.D.!!!! Share the knowledge: Tweet
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#89 My back!

Posted by: Luke

1 Mile run 21 Kettle bell swings single arm 50 Superman/Pelvic thrusts 18 KBS 40 Superman/Pelvic thrusts 15 KBS 30 Superman/Pelvic thrusts 12 KBS 20 Superman/Pelvic thrusts 9 KBS 10 Superman/Pelvic thrusts 21 KBS 1 Mile run Share the knowledge: Tweet
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#88 T.A.S

Posted by: Luke

Warm -up 30 Second row sprints 30 Super jumping jacks A.K.A starfish 5X Work 5 Push ups 10 Ring dips 15 Sit ups As Many Rounds As Possible In 20 Minutes. Cool Push up hold 30 sec>Plank 30 seconds>Rest 30 seconds 5X Share the knowledge: Tweet
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#88 T.A.S

Posted by: Luke

Warm -up 30 Second row sprints 30 Super jumping jacks A.K.A starfish 5X Work 5 Push ups 10 Ring dips 15 Sit ups As Many Rounds As Possible In 20 Minutes. Cool Push up hold 30 sec>Plank 30 seconds>Rest 30 seconds 5X Share the knowledge: Tweet
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#87 SIAN

Posted by: Luke

Last week a new student Angie was sent to me via Internet through the main website at www.CrossFit.com. Her sister Sian, an active duty soldier in the Air Force stationed in Louisville is very familiar with our training method. After our initial baseline workout I found out that Angie and I are neighbors in the [...]
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#86 Burp…

Posted by: Luke

AS MANY BURPEES AS POSSIBLE IN 20 MIN O.K I know what your thinking. There’s NOFN way! YES there is. One of the greatest calisthenic exercises known to us CrossFitter’s is the burpee. Set the timer for 20 min and start chipping away. I recommend 10 at a time for the 1st 10 minutes and [...]
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#85

Posted by: Luke

Warm -up Do 1 push up. Stand up turn around. Do 2 push ups. Stand up turn around. Do 3 push ups. Till you get to 21. Work 21,15,9 Kettle bell swings Knees to elbows. Pull ups For time Share the knowledge: Tweet
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#85

Posted by: Luke

Warm -up Do 1 push up. Stand up turn around. Do 2 push ups. Stand up turn around. Do 3 push ups. Till you get to 21. Work 21,15,9 Kettle bell swings Knees to elbows. Pull ups For time Share the knowledge: Tweet
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