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Workout Of the Day
March 31, 2011
"2011 Midwest Winter Challenge"
9 Toes to Bar
15 Hand Release Push Ups
21 Squats
2 min rest
10 min to find max back squat
March 30, 2011
"Hump Day"
15 SDHP (65/95)
15 Box Jump (24")
7 RNDS
March 29, 2011
"Fun N Stuff"
5 Power Clean & Jerk (105/155) *Beastmode (115/165)
7 Burpees
9 Pull Ups
5 RNDS
March 28, 2011
"Double Time"
21-15-9-9-15-21
Thruster (65/95)
K2E
March 25, 2011
"Happy Bday Allysa & Nikki"
400 m run
26 Deadlifts (75/115)
26 Swings (1/.5 pood)
26 Pull Ups
400 m run
22 Sit Ups
22 Power Cleans
22 Push Press
March 24, 2011
"Happy Bday Charlie"
32 Pull Ups
32 Burpees
79 Dubs
3 RNDS
March 23, 2011
Advanced-Rx
7 HPC (105/135) *Beastmode (135/185)
21 HR Push Up
5 RNDS
Beginner
15 HPC (65/95)
15 HR Push Up
5 RNDS
March 22, 2011
"Burn Baby"
400 m run
21-18-15-12-9-6-3
Swings (1/1.5 pood)
Burpees
400 m run
March 21, 2011
"Smashed"
21-15-9
SDHP (65/95)
OHS
10 min to find max back squat
March 18, 2011
"Feels Like Spring Woohoo!!"
Advanced-Rx
100 Plate Cleans (25/45)
5 Burpees top of each minute
Intermediate
75 Plate Cleans
3 Burpees top of each minute
Beginner
50 Plate Cleans
3 Burpees top of each minute
March 17, 2011
"St. Patty's Run"
400 m Run
15 Rack to OH (95/135)
400 m Run
15 Rack to OH
400 m Run
15 Rack to OH
400 m Run
15 Rack to Oh
400 m Run
March 16, 2011
"Arnold"
7 DL (155/225)
11 Burpees
5 RNDS
March 15, 2011
"Happy Bday Shelby"
"Happy Bday Shelby"
14 HPC (75/115)
14 K2E
3 RNDS
97 Dubs (291 singles)
14 HPC
14 K2E
3 RNDS
March 14, 2011
"Rock Out"
5 Squat Cleans (105/155)
10 Pull Ups
5 RNDS
"Rock Out"
5 Squat Cleans (105/155)
10 Pull Ups
5 RNDS
March 11, 2011
"We Pick Your Poison"
1. RX
100 Pull Ups
75 Box Hops (24")
50 Swings (1/1.5 pood)
25 Burpees
2. Intermediate
50 Pull Ups
40 Box Hops
30 Swings
20 Burpees
3. Beginner
30 Pull Ups
25 Box Hops
20 Swings
15 Burpees
"We Pick Your Poison"
1. RX
100 Pull Ups
75 Box Hops (24")
50 Swings (1/1.5 pood)
25 Burpees
2. Intermediate
50 Pull Ups
40 Box Hops
30 Swings
20 Burpees
3. Beginner
30 Pull Ups
25 Box Hops
20 Swings
15 Burpees
March 10, 2011
"Grace"
30 Clean & Jerks (95/135)
"Grace"
30 Clean & Jerks (95/135)
March 9, 2011
"Driven"
Thrusters (65/95)
on the minute
"Driven"
Thrusters (65/95)
on the minute
March 8, 2011
"Seeing Stars"
10 min to find max strict press
2 min REST
400m Run
10 Deadlifts (155/225)
10 Chest To Bar(C2B) Pull Ups
March 7, 2011
"Blitz"
100 Squats
50 Dubs (x3 singles), 10 Burpees
40 Dubs, 10 Burpees
30 Dubs, 10 Burpees
20 Dubs, 10 Burpees
10 Dubs, 10 Burpees
100 Squats
"Blitz"
100 Squats
50 Dubs (x3 singles), 10 Burpees
40 Dubs, 10 Burpees
30 Dubs, 10 Burpees
20 Dubs, 10 Burpees
10 Dubs, 10 Burpees
100 Squats
March 4, 2011
"Upgrade"
30 Pull Ups
10 Clean & Jerks (95/135)
30 Push Ups
8 C&J
30 Dubs
6 C&J
30 T2B
4 C&J
30 Squats
2 C&J
"Upgrade"
30 Pull Ups
10 Clean & Jerks (95/135)
30 Push Ups
8 C&J
30 Dubs
6 C&J
30 T2B
4 C&J
30 Squats
2 C&J
March 3, 2011
"Really"
200m Run
20 Thrusters (45/95)
5 Burpees
200m Run
15 Thrusters
10 Burpees
200m Run
10 Thrusters
15 Burpees
200m Run
5 Thrusters
20 Burpees
"Really"
200m Run
20 Thrusters (45/95)
5 Burpees
200m Run
15 Thrusters
10 Burpees
200m Run
10 Thrusters
15 Burpees
200m Run
5 Thrusters
20 Burpees
March 2, 2011
"Wittman"
15 Swings (1/1.5 pood)
15 Power Cleans (65/95)
15 Box Hops (24")
"Wittman"
15 Swings (1/1.5 pood)
15 Power Cleans (65/95)
15 Box Hops (24")
March 1, 2011
"44th US President"
9, 8, 7, 6, 5, 4, 3, 2
Burpees
Deadlift (155/225)
Pull Ups
"44th US President"
9, 8, 7, 6, 5, 4, 3, 2
Burpees
Deadlift (155/225)
Pull Ups
February 28, 2011
"Rainbow"
10 Plate Cleans (25/45)
20 HR Push Ups
30 OH Walking Lunges
5 RNDS
"Rainbow"
10 Plate Cleans (25/45)
20 HR Push Ups
30 OH Walking Lunges
5 RNDS
February 25, 2011
"Blackjack"
20 to 1 Swings (1/1.5 pood)
1 to 20 Squats
February 24, 2011
"Happy Bday Katie"
24 C&J (80/115)
24 K2E
24 Sit Ups
2 RNDS
85 Box Hops (24")
February 23, 2011
"Pump It Up"
21-18-15-12-9-6-3
SDHP (65/95)
Pull Ups
February 22, 2011
"Crybaby"
10 HPC (95/135) *Beastmode (105/155) **Monstermode (115/165)
30 Dubs
10 Burpee Box Hops (24")
5 RNDS
February 21, 2011
"Can't Stop, Won't Stop"
21-15-9
Thrusters (65/95)
Burpees
February 18, 2011
Happy Bday Dave
"McGhee"
5 Deadlifts (185/275)
13 Push Ups
9 Box Hops (24")
30 min AMRAP
February 17, 2011
"Speed Racer"
7 Hang Power Snatch (65/95)
7 Snatch Balance
7 OHS
5 RNDS
February 16, 2011
"Snaggletooth"
10 Wall Balls
10 Pull Ups
10 RNDS
February 15, 2011
"Happy Bday Dave"
9 Thrusters (95/135)
30 K2E
9 Power Cleans
30 Lunges
9 SDHP
30 Burpees
2 RNDS
February 14, 2011
"Happy Bday Mo"
11 Swings (1.5 pood)
11 HPC (95/135)
11 Back Squats
11 min AMRAP
February 11, 2011
"Diez"
100 Spins
10 Burpees
10 Pull Ups
10 Push Ups
10 Squats
10 RNDS
February 10, 2011
"Masterpiece"
10-8-6-4-2
Power Clean & Jerk (95/135)
Warrior Burpee
February 9, 2011
"Happy Bday Ahmed"
15 Goblet Squats (1/1.5 pood)
15 Swings
15 T2B
5 RNDS
February 8, 2011
"Fast and Furious"
10-8-6-4-2 Thrusters (95/135)
50-40-30-20-10 Dubs
February 7, 2011
"DT"
12 Deadlifts (105/155)
9 HPC
6 PP
5 RNDS
February 4, 2011
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
February 3, 2011
"Happy Bday Sara"
23 Deadlifts (95/135)
23 K2E
23 Wall Balls (14/20)
5 RNDS
February 2, 2011
"Groundhogs Say What?"
5 C&J (95/135)
10 Push Ups
15 Squats
7 RNDS
February 1, 2011
"Hook It"
21-15-9
Hang Power Snatch (65/95)
Pull Ups
January 31, 2011
"Happy Bday Justin"
29 Swings (1/1.5 pood)
22 Back Squats (75/115)
22 Burpees
4 RNDS
29 Swings
January 28, 2011
"Happy Bday Brittany"
11 Deadlifts (95/135)
19 Swings (1/1.5 pood)
28 Sit Ups
7 RNDS
January 27, 2011
"Bimetallic Strip"
9 Power Cleans (95/135)
7 Front Squats
5 PP
5 RNDS
January 26, 2011
"Clear"
12 Wall Balls (14/20)
6 Box Overs (20/24")
6 min AMRAP
1 min REST
30 Dubs
15 Burpees
6 min AMRAP
January 25, 2011
"Pop Quiz"
25 Rack to OH (75/115)
25 Pull Ups
4 RNDS
January 24, 2011
"AF 14"
Swing (1/1.5 pood) *Beastmode (1.5/2 pood)
Thruster (65/95)
8 min ladder, add a rep each round
January 21, 2011
"Indy What"
50 Hang Squat Cleans (75/115)
4 Burpees top of each minute
January 20, 2011
"Power Up"
7 Hang Power Snatch (65/95)
14 Pull Ups
21 Dubs
3 RNDS
January 19, 2011
"Jolene"
10 Wall Climbs
10 T2B
20 Box Hops (24")
5 RNDS
January 18, 2011
"Happy Bday Doug"
Part A: Deadlift (155/225)
Sit Up
1 min rest
Part B: PP (45)
Ring Dip
1 min, 45s, 30s, 15s
January 17, 2011
"Jeremy"
21-15-9
OHS (65/95)
Burpees
January 14, 2011
"Sweet Dreams"
10 OHS (65/95)
10 Warrior Burpees
20 Back Squat
20 Sit Ups
30 SDHP
30 T2B
20 Thrusters
20 Push Ups
10 C&J
10 Swings (1/1.5 pood)
January 13, 2011
"Wake Up"
15, 12, 9 Power Clean (105/155)
30, 24, 18 Box Hop (20/24")
January 12, 2011
"Happy Bday Mona"
12 Thrusters (65/95)
29 Lunges
15 Swings (1/1.5 pood)
5 RNDS
January 11, 2011
"Shredded"
30, 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull Ups
Burpees
January 10, 2011
"Moonwalk"
Tabata alternating between
Deadlift (155/225)
Bottom to Bottom Squats
January 7, 2011
"Nightmare"
25 Dubs (200 Singles)
10 Burpees
25 Pull Ups
25 Squats
25 Dubs
15 Burpees
25 Walking Lunges
25 Swings (1/1.5 pood)
25 Dubs
20 Burpees
25 K2E
25 Deadlifts (115/185)
25 Dubs
25 Burpees
January 6, 2011
"Delt Central"
21-15-9-15-21
SDHP (65/95)
HR Push Up
January 5, 2011
"Bye Liz"
20 Wall Balls (14/20)
15 Box Hops (20/24")
10 HPC (80/115)
15 min AMRAP
January 4, 2011
"20 Something"
20 Back Squats (80/115)
20 Pull Ups
20 Swings (1/1.5 pood)
3 RNDS
January 3, 2011
"101 Push Press Challenge"
Complete 101 Push Press (65/95) for time. Perform 3 Penalty Burpees every time the bar touches the ground.
December 31, 2010
"Goodbye Karly"
25 K2E
50-30-10
Deadlifts (95/135)
Sit Ups
25 K2E
December 30, 2010
"AF 9"
10 Box Hops (24")
10 Pull Ups
10 RNDS
December 29, 2010
"Breath Easy"
50 Dubs (250 singles)
10-8-6-4-2 Thrusters (75/105)
20-16-12-8-4 Burpees
50 Dubs (250 singles)
December 28, 2010
"2010 Games WOD 5"
3 Power Cleans (115/165)
5 HSPU
7 RNDS
December 27, 2010
"Filthy Fifty"
50 Box Hops (24")
50 Jumping Pull Ups
50 Swings (35)
50 Walking Lunges
50 K2E
50 PP (45)
50 Back Extensions (sub superman)
50 Wall Balls (14/20)
50 Burpees
50 Dubs
December 24, 2010
"Fran"
21-15-9
Thrusters (65/95)
Pull Ups
Merry Christmas AHCF Fam!!
December 23, 2010
"AHCF Total"
7 minutes each to find 1 RM:
Squat Clean
Deadlift
Rack to OH
"BWI 2010 Hopper WOD 1"
30-20-10
Wall Ball (10-10'/20/10')
Hang Power Clean (65/95)
December 22, 2010
"Kadiddle Hopper"
10 Burpees
5 RNDS
15 PP (65/95)
30 Dubs (120 singles)
10 Burpees
December 21, 2010
"Holy Legs"
10 Squat Cleans (65/95)
10 Box Hops (20/24")
10 RNDS
December 20, 2010
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
20 min AMRAP
December 17, 2010
"Jonesworthy"
Squat
80-64-48-32-24-12
Swing (1/1.5 pood)
40-32-24-16-12-6
Pull Up
20-16-12-8-6-3
December 16, 2010
3 Deadlifts (155/225)
6 Push Ups (HR)
9 Sit Ups
12 Box Hops (20/24")
20 min AMRAP
December 15, 2010
"Cherie"
10-8-6-4-2
Front Squat (65/95)
Push Press
Thruster
K2E
Burpee
What the heck is a wall ball?? (or any of our other exercises for that matter...)
Meal Of The Day:
October 23, 2011
Sorry for my infrequent updates, I rarely get to a computer often enough to make things happen. But either way our All Heart Dream Team had an incredible showing at Raw Training's Fall Brawl. Sam, Allison, Charlie and Doug represented the gym so well and we had quite a crew come down to support. Thank you thank you for being not only members of a gym, but part of our family. We love you all.
Congratulations Doug for winning your 1st of many competitions!!! You are an inspiration for all of us every day.
