March 15, 2011 WOD
nichole2011-04-02T19:28:03+00:00WOD 40-30-20-10 Box jumps(24,20) V situps Tricep dips(elevated feet)
About nichole
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April 2011
March 2011
March 14, 2011 WOD – Deadlift PR’s galore!
nichole2011-03-17T08:49:54+00:00Deadlift 3-3-3-1-1-1 WOD 10,9,8,7,6,5,4,3,2,1 Pull-ups Clapping Push ups KB Swings (53/35)
March 12, 2011 WOD
nichole2011-03-15T11:29:00+00:00Diane 21-15-9 Deadlifts (225,185) Handstand pushups
March 11, 2011 WOD
nichole2011-03-15T10:55:11+00:00strength 1 rep Max...snatch WOD 10min AMRAP 20 Air Squats 10 kb swings 20 pushups
March 10, 2011 WOD
nichole2011-03-11T15:52:15+00:0020 Deadlifts (95/135) 10 K2E 20 Wall Balls (14/20) 5 RNDS Laura V 15:48 Rx Suzanne 22:30, 10#, 85/65# Kyle 27:27 Rx Katie 26:44, 12#,95/75# Colleen 16:46 Rx Anton 17:00 Rx Alissa 17:19, 10# Jim 15:35 Rx Laura F 1635, 10# Andrea 20:41, 10# Alyssa 24:43, 10#, 65#dl
March 9, 2011 WOD
nichole2011-03-11T15:43:39+00:00Strength 2 gym circles sled pull WOD 10x 10 pullups 10 ring dips 10 situps 10 squats Tamara 26:55 gr+red Cindy 26:26 blue Laura V 34:15 blue Gary 25:32 green Denice 33:52 blue Chris B 25:40 red Kathy B 36:42 green Alex M 25:30 blue Craig 27:09 varied Laura F 23:03 green Colleen 23:05 [...]
March 8,2011 WOD
nichole2011-03-11T15:34:08+00:00Strength power Clean 3-3-3-1-1-1 WOD 5 rounds 6x Deadlift 6x Hang power clean 6x Thrusters 6x backsquat 6x Push-ups Tamara 15-25-30-35-40-45PR, 25# Suzanne 25-35-45-55-60-65PR, 35# Kelly 25-35-45-55-65-75PR, 35# Anton 125-140-150-165-175PR, 95# Alyssa 25-35-45-55-55-55P, 25# Laura F 25-35-45-55-65-70PR, 35# Sean 45-65-75-85-95-105PR, 65/55# Joe S 45-65-75-85-95-105PR, 55#
March 7, 2011
nichole2011-03-11T15:20:27+00:00Strength Front Squat 3-3-3-1-1-1 WOD 50 kb Swing (53/35) 50 Box Jumps (24/20″) 1000 M row or 800m run 50 ABMAT Sit ups arms down or folded 50 Double Unders(250 singles) Denice 35-40-45-50-55-60PR 18:59 Gary 65.... 14:45 plank Renee 13:19; 26#, stepups Suzanne 65-75-85-95-110PR 17:29, 26# 16" Andrea 65-75-85-95-95,18:16 26# Alex M 25-35-45-55-60-65PR, 14:20 18# Craig [...]
March 5, 2011 WOD
nichole2011-03-11T15:03:54+00:00Strength 1 rep max OHS 7 x (1 Hang Power Snatch + 3 OHS) (65/95) 21 Sit Ups 7 Rnds Craig 27:29 60/45# Laura F 23:31 25# Renee 24:06 35# PP sub for OHS Anton 22:27 45# Colleen 25:59 35# Alex M 24:23 20# Kyle 10:01 95# at 1 snatch+3OHS/round Katie 27:59 25/15# Cindy 28:00 [...]