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November 30, 2011
November 29, 2011
Wednesday 20111130
WOD
"Fight Gone Burpee"
Three rounds of:
Wall-ball, 20/15 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75/45 pounds (Reps),
Box Jump, 20" box (Reps),
Push-press 75/45 pounds (Reps),
Burpee (Reps).
1 minute rest in between rounds.
Post Total Reps to Comments or to beyondthewhiteboard.
November 28, 2011
Tuesday 20111129
WOD
"Elizabeth"
21-15-9 reps of:
Squat Clean 135/95 pounds,
Ring dips
Post time to comments or to beyondthewhiteboard
November 27, 2011
Monday 20111128
WOD
"Fran"
21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
Post Time to comments or to beyondthewhiteboard
November 25, 2011
Saturday 20111126
WOD
3 rounds, 21-15-9 reps
Power clean (115#/85#)
Front squat
Push Press
Sit-ups
November 24, 2011
Friday 20111125
Come in today at 11:00 for a super special BLACK FRIDAY BIRTHDAY WOD.
November 23, 2011
Thursday 20111124
Gym is closed so enjoy the rest or
workoff your fun with this do anywhere WOD
100 Burpees for time
post time to comments or beyondthewhiteboard
November 22, 2011
Wednesday 20111123
L-Pullups, Kinda like this, only hanging from a bar.
WOD
5 rounds for time of:
15 Push Jerks 95 lbs
15 L Pull-ups
Post total time to comments or beyondthewhiteboard
Thanksgiving Schedule
Closed Thursday
Friday 11:00 BLACK FRIDAY BIRTHDAY SURPRISE
November 21, 2011
Tuesday 20111122
WOD
"Eva"
Five rounds for time of:
Run 800 meters,
2 pood/1.5 pood Kettlebell swing, 30 reps,
30 Pull-ups.
Post time to comments or to beyondthewhiteboard
November 20, 2011
Monday 20111121
No classes on Thursday due to the holiday.
WOD
Clean and Jerk 1-1-1-1-1-1-1
Post Loads to comments or to beyondthewhiteboard
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