Category Archives: WODs

These are Past WODs by Date

WODs

Thursday October 11, 2012

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Warm Up
800m Run

WOD – “Fight Gone Bad”

Push Press 65#/45# bar

Box Jumps 20″/16″

SDLHP 26kg/20kg kettle bell

Jump Rope (every 10 rev. equals 1 repetition)

Ball Slams 20#/12#

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.  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 jump rope where every 10 revolutions equals one rep

WODs

Wednesday October 3, 2012

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No post yesterday.  We had a great field trip to the river for the Biology Trip.  It was kind of a cross curricular activity being that students probably had to walk across rocky terrain for upwards of 2 miles.  It was a great trip, though know fish were caught for the salmon anatomy lesson.

Warm Up
2 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings

Clean 5×5
Kettlebell Thrusters 3×15

WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m

Core:
200 Crunchies