Monthly Archives: June 2010

ANNIE

Posted on June 30, 2010 by

“Annie”  50-40-30-20-10 Double Unders (4:1 Singles) Sit Ups  Chris Spealler ”Annie” WOD Demo – video [wmv] [mov]  Aprox 5 min after you complete this WOD, Max Rep Pull-ups  Perform max rep pull-ups until you no longer can stay on the bar and/or … Continue reading →

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6-30-10 WOD

Posted on June 29, 2010 by

for time, 20 down to 1 Squats Push-Ups So this WOD goes like this…20 Squats (do them over the med-ball for proper depth), 20 push ups, 19 Squats, 19 Push Ups, 18, 18….continueing in this manner until you reach one of … Continue reading →

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6-29-10 WOD

Posted on June 28, 2010 by

3 rounds; for time 400m run 15 Burpees 15 Wall Balls 15 Knees to Elbows “Fear is a reaction. Courage is a decision.” – Winston Churchill

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6-28-10 WOD

Posted on June 27, 2010 by

5 rounds, for time; 40 Double Unders (3:1 Singles) 30 Box Jumps (24″/20″) 20 Kettle Bell Swings (53#/35#) LHS Soccer WOD – “Griff” 800m run 400m run backwards 800m run 400m run backwards In honor of USAF SSgt Travis L. Griffin, … Continue reading →

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Common sense when training

Posted on June 26, 2010 by

I’d like to share three tips that have to do with “common sense” when training.  For many of you this will be obvious, but sometimes the obvious just needs to be clearly stated.  YOU are responsible for your training as much … Continue reading →

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Saturday Team WOD – Holding

Posted on June 25, 2010 by

Team of two (preferably Male/Female): 1st Person will do the holding exercise 2nd Person will do the work exercise, reps are counted by the work exercise. – athletes can switch between the couplet as needed. – each couplet is done … Continue reading →

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300

Posted on June 24, 2010 by

“300″ 25x Pull-up 50x Deadlift @ 135# / 95# 50x Push-up 50x Box Jump @ 24″ / 20″ box 50x Floor Wiper @ 135# / 95#  50x KB Clean and Press @ 36# / 25# (KB must touch floor between reps) … Continue reading →

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