September 22nd – Core work
nichole2011-10-09T19:37:48+00:00Strength Shoulder sled pulls 4 gym lengths WOD 5x 10 reps each Supinated single ring row Halo tricep pushup Front squats(65,45) Situps(ghd) KTE v-out
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October 2011
September 21st – 2 miles and 100 pushups
nichole2011-10-09T19:36:56+00:00WOD 4x 800m run 25 pushups
September 20th – Happy 39th Birthday WOD Renee!
nichole2011-10-09T19:35:33+00:00HAPPY BIRTHDAY WOD RENEE!! Strength backsquat 10@ 70% 1RM 1@ 80% 1RM 20 @60% 1RM 1 @ 80% 1RM 30 @ 50% 1 @ 80% 1RM WOD 3x 3 max effort broad jumps 13 walking Lunges 13 Inverted rows 10 floor wipers(95,65)
September 19th – Christine
nichole2011-10-09T19:33:51+00:00WOD Christine 3x 500m row 12 deadlifts(BW) 21 box jumps(24,20)
September 17th – Fight Gone Bad 6
nichole2011-10-09T19:27:32+00:00WOD Fight Gone Bad 3 x 1 minute at each exercise wallballs SDHP box jumps Push press row for calories rest
September 2011
September 16th – Happy Birthday WOD Becky!
nichole2011-09-28T12:47:52+00:00HAPPY BIRTHDAY WOD BECKY K 31 hollow rocks 3x 31 second handstand hold 9 ring dips 16 kb swings(52,44) 11 pushups 1 rope climb Then 31 hollow rocks
September 15th – WOD pullups and burpees
nichole2011-09-17T21:17:15+00:00WOD 12 min AMRAP 7 pullups 7 burpees
September 14th – WOD
nichole2011-09-17T20:49:06+00:00WOD 200m run 24-16-8 Stationary lunges(each leg) 8-16-24 Pushups
September 13th – Happy 40th Birthday WOD Craig!
nichole2011-09-17T20:18:41+00:00WOD Happy 40th Birthday WOD Craig! 9 OHS(95,65) 13 wallballs(20,14) 40 double unders
September 12th – 343 Hero WOD
nichole2011-09-17T19:53:31+00:00343 Hero WOD in honor of the 343 fireman killed at the Trade Center on 9/11/2001 100 deadlifts(145,115) 100 power cleans(95,65) 100 ground to overhead(65,35) e