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Summer-Time!

Thursday, April 24, 2014

The Whole Life Challenge is here, more people are signing up everyday, and you could (SHOULD) be next. Being part of a commumity is what makes these things fun, effective and most of all, holds you ACCOUNTABLE. Click on the link below, watch the video, get the details and then sign up with our team, Cholcolate Wolf Balls. Your journey to lbeing better starts soon!

The Whole Life Challenge

 

Summer (6am class) is a proud member of The Gun Show!

WOD
Restore
Row
5 Mins Max Reps
2 Mins Rest
============
Sledge
5 Mins Max reps
2 Mins Rest
============
1 Legged Deads 135/75
5 Mins Max Reps
2 Min Rest
============
10 Minutes Roll and Deep Stretch
---------------------------------
Warm-Up
Practice and find working weight for Deads



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Happy Birthday April!

Wednesday, April 23, 2014

 

WOD
Aprils Pink Partner
Workout of Pain
------------------------
In Teams Of two:
150 Leg Toss
150 Alternating Weighted Lunges  65/45
150 Feet Elevated Pushups  Med Box / Small Box
150 Pullups
1 Mile Keg Run  Red Stripe Full / Red Stripe Pony

-------------------------
Group Warm-Up
Run and Drop



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Happy Life

Tuesday, April 22, 2014

WOD
Bionic Pickle
Dips
50-40-30-20-10
-----------------------
Double Unders
40-40-40-40-40
* If you can't do DU's : < 6 months training - 200 singles / > 6 months training - 13 burpees
-----------------------
Power Cleans 115/65
10-20-30-40-50
-----------------------
Warm-Up
PVC Work
Roll and Stretch
Find working Power Clean weight

Group Warm-Up
Run & Drop



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Happy Easter!

Friday, April 18, 2014

Sign Up For The Whole Life Challenge And Change Your LIFE!

www.wholelifechallenge.com/wlcsummer14/teams/chocolate-wolf-balls

WOD
Ye Olde School
P U M P T I T U D E

--------------------------
3 Min Max Reps Each Exercise / 1 Min Rest Between Each exerrcise
Incline Bench 135/65
Bent Rows 100/50
BPB Halos
Sledge
Bar Curls 75/35
Skull Crushers 75/35
* Your score is the total of all reps
--------------------------
Group Warm-Up
Run & Drop



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What's In Your Dream Closet?

Thursday, April 17, 2014



Is this every girls dream workout closet?!

WOD
TRON
6 Rds For Time
5-6-7-8-9-10 (1st rd do 5 reps, 2nd rd do 6 reps, 3rd rd do 7 reps, etc)
Back Squats 185/115
1-Arm Russian KB Swings 32kg/20kg
250M Row
1/4 Mile Run (to the corner of the 2nd Grady streeet)
--------------------------------------------
Warm-Up
PVC Work
Roll and Stretch
Find your working weight for KB Swings and Squats

 



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The Secret Of Change...

Wednesday, April 16, 2014

The Whole Life Nutrition Challenge starts in less than 3 weeks. Go to this link now and sign up to be part of not only our team (Chocolate Wolf Balls) but 40,000 others nationwide as we put ourselves to the test to see just how much better and healthier we can be in 8 weeks!

https://www.wholelifechallenge.com/wlcsummer14/teams/chocolate-wolf-balls

 

 

WOD
Fallout
Partner Workout
80 Farmers Carrys 32kg/20kg
200 Dips
30 Wheel Barrows
150 MB Abs / 1 Person Standing
150 SDHP 95/65



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Is 81 the New 35?

Tuesday, April 15, 2014

 

WOD
Pain Quake
23-17-11
Clean & Jerk 115/75
Goblet Squat 32kg/24kg
Double Unders - 50 - 50 - 50
If you haven't mastered DU's yet, then...
* If training less than 6 months, do 250 singles each round instead
* If training MORE than 6 months, do 20 each round burpees instead
-----------------------------------------------
Warm-Up

PVC Work
Roll and Stretch
Find working weight for squats and C & J
Practice DU's



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Whole Life Challenge

Monday, April 14, 2014

The Whole Life Challenge begins in less than 3 weeks. If you've been looking for a vehicle to take your health, fat loss and accountability to the next level, this is for you! Get the details at our Facebook page, crossfit body construction.

 

 WOD
All In
5 rds
10 Bench 185/95
20 Box Jumps
30 Situps
Sled Push Down and back 270/180
-------------------------------------------------
PR Attempt
Max Pullups - No Band
-------------------------------------------------
Group Warm-up
Run and Drop



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THIS Could Be A Problem!

Friday, April 11, 2014

WOD
Ye Olde School
P U M P T I T U D E

CHEST

DB Bench
Incline Bench
Cable Crossovers
BACK
Pullovers
Ring Rows
Weighted Hypers
SHOULDERS
Lateral Raises
Front Raises
Rear Lateral Raise
Shrugs
Biceps
Bar Curls
Hammer Curls
Cable Curls
Triceps
Skull Crushers
Pushdowns
Close Grip Bench
------------------------------------------
1. Choose either 1, 2 or all 3 exercises from each muscle group, mix and match as you please.
2. Enjoy the exercises that feel good but be sure to work on some weak areas too.
3. Do 50 Reps for each exercise using a moderately heavy weight
4. Superset opposing muscle groups, for example: bench and ring rows / curls and pushdowns
5. If you want, set up tri sets...3 exercises back to back or even giant sets...4 exercises back to back.
6. keep rest periods just long enough to recover. The more exercises you combine or the heavier you go, the longer the rest periods will be.

7. Go For The PUMP!!

 



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No Shortcuts

Thursday, April 10, 2014

 

WOD
WWCND
21-15-9
Deads 225/135
GTO 24kg/16kg
Alt OH Plate Lunges 45/25
------------------------------------
Warm-Up

Roll and Stretch
20 jacks
20 Air Squats
20 Hypers
20 Pushups
20 Situps



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