Category: WOD Blog

2/23/06 WOD

Everybody – Samson StretchStation 1 – Prisoner SquatStation 2 – T PushupStation 3 – Back Extension on Ball 3 Rounds 30 sec each1. Wall Ball2. Box Jump3. Treadmill Run 3 Rounds 30 sec each1. Deadlift with High Pul2. DB Squat curl press3. Burpee 3 Rounds 30 sec each1. Hanging Knee Ups2. Knee to Chin3. Reverse …
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Can’t wait to get outside again!

2/22/06 WOD

Early 6:00 AM Workout for my brother Mike! Today I joined in and paired up with Mike – He pushed it hard and didn’t quit, he’ll be back for more Thursday morning. Next time he’ll remember to eat a little breakfast. W.U. 30 Jumping Jacks – 10 Squats – 10 Pushups – 20 Mountain Climbers30 …
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2/21/06 WOD

First CrossFit-Stamford Class! Joe and Stacey did great! They pushed through and gave their best that’s all a coach can ask. I’ll be posting pics up soon – time for me to get a new computer that’s for sure. OK here’s what we did Jumping Jacks and Ball Chop W.U.s 3 Rounds Pullup – 10 …
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2/20/06 WOD

DB Push Press 20, 15, 10, 5Chin Ups 20, 15, 10, 5 Box Jump – 20, 15, 10 20 sec On 10 sec Rest 4 rounds Dips – Wall Ball (10lb)- Squat Treadmill Run 5 Rounds (10 minutes total)60sec @ 6 mph60sec @ 8 mph

2/18/06 WOD

POWER DAY! Bench Press 5 sets 15,12,9,5,5Deadlift 5 sets 10,10,5,5,5Alternate between the two, resting only after completing both Cleans 3 sets 5,5,5Barbell Curl 3 sets 12,10,9Alternate between the two, resting only after completing both Set treadmill to 15 grade and speed 7.0Sprint 20 sec rest 40 secRepeat 5 timesJog easy for 1 mile when completed


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