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Thursday 12/17/09

WOD:  “Diane”

21-15-9

Deadlift (225#/155#)
Handstand push-ups

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Back from the big hunt, Richard was jumping for joy to be hitting WODs again. Some final weeks of training before he heads off for 3 months of skiing. Retirement is a tough job

What do you do when you can’t make it to class…

We all have the occasional unexpected circumstance arise at a time when we would rather be at the box. Most of us prefer to come in because it is easier for us to get into the right frame of mind, hit the right level of intensity, and not to mention we want to see our friends. But it doesn’t always work that way. so instead of declaring the day a lost cause, do a quick WOD on your own. A bit of creativity goes a long way, so does a quick search of various message boards to find creative workouts to do at home instead of throwing in the towel.

Here are a few workouts utilizing just your body and a few with a jump rope. I made up a few myself, found a few on a bunch of different CF message boards… but the point is, just do something. Unless it is truly your rest day. If that is the case, take the damn day off!!!!

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Tabata squats/push-ups
20 secs of work, 10 secs of rest, repeat 8 times for each exercise

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4 rounds
400 m run 50 squats

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5 rounds
10 push-ups 10 sit-ups 10 squats
or 10 rounds of 5 reps

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100 burpees for time

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5 rounds
25 jumping lunges 15 sit-ups

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50-40-30-20-10
double unders
sit-ups

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5 rounds
50 m walking lunges
5 clapping push-ups

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7 rounds
20 double unders
10 whip ups

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10 min AMRAP
200 m run
15 push-ups

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run 5K

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10 Rounds of
15 Burpees every minute on the minute

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Tabata sit-ups/v-ups/push-ups
20 secs of work, 10 secs of rest, repeat 8 times for each exercise

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12 min AMRAP
25 double unders
15 squats
5 push-ups

• Proud of you Caroline:)

  Posted by: Brandi 11:04 pm on December 17th, 2009

• This WOD was a tuffy! I DL’d 125# (thanks Brandi!). I can’t remember my time. I agree with Cade and love his quote! That boy cracks me up! Scott, we missed you too and you missed the one WOD without squats!

  Posted by: Caroline 9:33 pm on December 17th, 2009

• Hope you all had a great workout today! And yes i missed you all. I was just to scared to come in thinking Amy would chew me out

  Cya all Tomorrow!!

  Posted by: Scott 8:28 pm on December 17th, 2009

• Quote of the night from Cade, “Oh, hi quads!” Apparently he liked those stretches!

  Posted by: Amy 8:16 pm on December 17th, 2009

• Weights added

  Posted by: amy 9:47 am on December 17th, 2009

• what weight for the deadlift?

  Posted by: diver tony 3:56 am on December 17th, 2009

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