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Ashlin and Mady WOD

Posted on Mar 13, 2013

The Homework was inspired by Shannon Brophy Wolter’s recent stroll with the kids. While pushing Ashlin in a very heavy stroller, Mady (8 y. o.) became too tired to walk:) So for the last 4 blocks Shannon Pushed the cart above – AND carried Mady.  Now that’s a WOD! Homework Run or walk half mile […]

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2 WODS for time:)

Posted on Mar 2, 2013

Report your time for each WOD.  This is FAST and HARD!  Do it up! WOD 1 22 Inverted Burpees (or sit up to stand to V push up) 22 Box or Curb Jumps 22 Burpees — WOD 2 20 push up 500 jump ropes 20 push ups  

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Opening up the Hips 16 min AMRAP

Posted on Feb 27, 2013

16 min AMRAP Climb full set of stairs 3 (or 2) steps at a time.  No skipping steps on way down!  Use banister if needed. At bottom of stairs do 20 squats and ensure crease to crease at bottom of squat and full hip extension at the top. Then do 30 total Duck Walks steps […]

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16 min AMRAP

Posted on Feb 17, 2013

As Many Rounds as Possible in 16 mins of; 100 jump ropes 3 burpees Full Flight of Steps (at least 13 steps) NEWBIES – do 12  Min AMRAP (vs. 16 min).            

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Stairs X 3

Posted on Feb 6, 2013

Do this little MetCon for TIME.  Report time. MetCon=Metabolic Conditioning which is a fancy CF term for a sucking wind WOD. Oh WOD= Workout of the Day. Run a full set of stairs 3X (up/down = 1). After  you complete the 3X stairs  do 100 jump ropes Repeat this 5 times for time (Newbies do […]

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Virtual “50” Homework – Do it aNyWherE!

Posted on Jan 28, 2013

Can be done anywhere – hotel, vacation, camping, prison cell 2.5 Rounds for time (1.5  rounds for newbies) 50 Snow Angels 50 Burpees 50 Sit Ups  

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30 40 50 :)

Posted on Jan 21, 2013

4 rounds for time of…(2 rounds for newbies) of the following… 30 Burpee to curb jumps (Burpee close to a step or curb and instead of a jump at end of each burpee, jump onto the curb/step. 40 up/downs off a curb (where you step as fast as you can up onto a step/curb with right […]

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Baby Goldberg Homework: 9 lbs 4oz born 1/13/13

Posted on Jan 14, 2013

For Kathy, Glenn and Baby Goldberg (they are still picking a name:) EMOTM: Every Minute on the Minute for 13 Minutes do the following – 9 Burpees and 4 Cardio Sit Ups Newbies flip the exercises and do 9 Cardio sit ups and 4 burpees EMOTM

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Clothing Disaster WOD

Posted on Jan 8, 2013

8 rounds for time (5 for newbies). 20 Mountain Climbers (see video below),  5 Hand Stand Push Ups (or elevated Push Ups), 20 Jump Jacks (hands touch on each one).    

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40 Burpees a day Challenge

Posted on Jan 2, 2013

40 Burpees every day this week! Gives you 8 bonus points if doing Nutrition Challenge!

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