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Josh

WOD For: Tuesday, February 01, 2011

Posted in: WOD

“Josh” For time: 21 OHS 95/65 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups Page 111 of your WOD Book

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Squat + COE

WOD For: Sunday, January 30, 2011

Posted in: WOD

Strength Back Squat Novice- 5 Sets at 5 Reps Inter/Adv – 3-3-3-3 Post 3RM “COE” 10 Rounds for time: 10 Thrusters 95#/65# 10 Ring Push-Ups Page 115 of your New WOD Book “Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” – […]

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“Randy”

WOD For: Saturday, January 29, 2011

Posted in: WOD

Warm-Up 3 Rounds of 250M Row 10 Snatch Box Jumps from Knees 10 Snatch Grip Deadlifts 135/95 Skill/Strength MAX Turkish Get-Up “RANDY” 75 Power Snatches 75/55 $ Cash-Out $ GHD Sit-Ups or Weighted Abmat AVALANCHE HOCKEY TIP OF THE WEEK I hope everyone enjoyed a happy & healthy holiday season.  In today's e-mail I'd like […]

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Everything Overhead

WOD For: Friday, January 28, 2011

Posted in: WOD

We last did this on 11/23/10 Strength Push Press 3-3-3-3 Post 3 RM Met-Con 2 Rounds 2 Minutes of each, w/30 Seconds Rest between each, Toes to Rings Wall Balls 20#/14# Pull-Ups Burpees Post Total for each Round

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CLEAN UP YOUR DOUBLES

WOD For: Thursday, January 27, 2011

Posted in: WOD

EVENING CLASSES HAVE BEEN CANCELLED DUE TO THE SNOW. BE SAFE! Skill/Strength Novice-Skill Work Intermediate/Advance-Power Clean 5X3 WOD 10 Squat Cleans 155#/95# 20 Double Unders 8 Squat Cleans 30 Double Unders 6 Squat Cleans 40 Double Unders 4 Squat Cleans 50 Double Unders 2 Squat Cleans 60 Double Unders

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Floor Press/Christine

WOD For: Wednesday, January 26, 2011

Posted in: WOD

WOD Strength Floor Press Find your 3 Rep Max then 85% for Max Reps  “Christine” 3 Rounds for Time Row 500M 12 Deadlifts at BW 21 Box Jumps 24″/20″ Dan, Chris & Mike on the row

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Stations & Front Squats

WOD For: Tuesday, January 25, 2011

Posted in: WOD

WOD Reverse Order Today… 2 Rounds of Stations 1 Minute On w/10 Seconds Rest then: Strength Front Squats 3 Sets at 5 Reps follow each Set with 5 Weighted Deadhang Pull-Ups Post Total Weight Squated

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Rest Day – with some football watching cardio

WOD For: Monday, January 24, 2011

Posted in: WOD

Let's Go Bears!

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WEIGHTED PULL-UPS/GIVE ME TEN

WOD For: Sunday, January 23, 2011

Posted in: WOD

Warm-Up Stations Skill/Strength Newbies- Kipping Skill Work Inter/Advanced- Weighted Pull-Ups 1-1-1-1-1 WOD “Give Me Ten” Page 122 of WOD Book 10 Rounds for Time: 10 Walking Lunges 10 Push-Ups

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3..2..1…Thrust Away!

WOD For: Saturday, January 22, 2011

Posted in: WOD

*TODAY'S 10:30 CLASS WILL BE HELD AT 12:00 INSTEAD* Strength 45 Thrusters for time at 1/2 your BW Page 142 in your NEW WOD BOOK Met-Con 5 Rounds for time of: 10 SDHP 115#/75# 10 Abmat Sit-Ups 10 Alternating 1 Arm British Style KBS 45#/25# 10 Knees to Elbows

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A Blast from the Past

Want to take a look for old articles or WODs? Just select the month from the dropdown menu and take a ride on the time machine through the history of Maxability!