Tuesday, May 13, 2014



Charmaine's WOD

STRENGH - 1Omins
Even: 3 Front Squat
Odd: Rest
 

ENDURANCE
5 Goblet squats + 45 singles or 15 DU
 

METCON
BUY IN - 2 Rope climb / 1 Legless (can use feet coming down)

3 Rounds for Time (155/105)
1st Round
7 Bar facing Burpees
7 Power Clean
7 Front Squat
1 STOH
 

2nd Round
5 Bar facing burpees
5 Power Clean
5 Front Squat
3 STOH
 

3rd Round
3 Bar facing Burpees
3 Power Clean
3 Front Squat
5 STOH

CASH OUT - 400m Run

34 comments:

  1. Oh Wow Charmaine!!! You ain't playin arounf today girl. Can't wait to do this one. If I get off work on time.

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    1. Legless rope climb and Rx on the WOD - way to go girl!

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    2. Wow! I'm impressed! Angela is back!

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  2. good morning! im going for it today, thanks Charmaine.
    For my water challenge i will eat broccoli and grapefruit. have a great day!!
    _ jenn G

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  3. Brutal!

    Happy Birthday Amy!!

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  4. Happy BD Amy!
    Go heavy on today's WOD everyone. Give Charmaine the respect she deserves & feel the hurt.
    Travis

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  5. Hello!
    Water- rich foods challenge: I added spinach and tomatoes to my breakfast this morning. Will snack on strawberries and cucumbers later today.
    -Yvette

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  6. Happy Birthday AMY!!!!!! :-) hope you have a great day! Today Im going to eat strawberries and cucumbers... I always have them around! Today wod was AWESOME! and Tough! Just like its Maker! LOL Cant wait to see tomorrows!

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  7. Had a 2 baked bell peppers stuffed with SPINACH, mushrooms, onion and an egg a piece. It was overflowing with water when I bit into it!

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  8. Amy I hope your having a great Birthday! :-)

    I am back from my trip. I sure missed you guys! I was able to stay Paleo most of it and did my planks and hollow flutters. I even road horses which surprisingly I'm sore from. I guess it was a good workout! :-)

    I had some spinach with eggs and strawberries on the side.

    Have a great day.

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  9. Happy Birthday Amy!

    I had a salad for lunch that had lots of water-rich foods in it (chopped spinach, tomatoes, broccoli, celery, radishes, sweet peppers & ice burg lettuce) and watermelon for dessert. I plain on having some cucumbers with my supper. Exercises done.

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  10. Water rich foods, I had spinach n strawberries in my smoothie.

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    Replies
    1. Nice Cassandra. High five!

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    2. Look who posted!! Go Cassandra!! :-)))

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  11. Spinach, cucumbers, & tomatoes for my water rich food. Ready to kill this wod! Thanks for the challenge Charmaine!

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  12. Thanks for all the birthday wishes!!!
    Cucumber and oranges for my water challenge today!

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    Replies
    1. Happy Birthday Amy! You don't look a day over 21! Hope you are enjoying your special day!

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  13. I had spinach with my breakfast and strawberries with dinner. Not hard for me to eat those things! Loved the WOD today--woo hoo, Charmaine! George pushed me to go a little heavier on my front squats...guess I need that push! Great day!

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  14. Happy Birthday Amy.
    Loved the Charmaine WOD today.
    Water challenge- spinach in my breakfast casserole and more with dinner. Strawberries for lunch dessert. Hollows planks and burpees done. Jolynn

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  15. Happy birthday Amy!! I had cucumbers and strawberries.
    Lauren

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  16. I had a huge salad with spinach, tomatoes and peppers for my water!

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  17. Charmaine,
    You are a cruel mistress, but loved the WOD. Lots of salad today for my water intake plus my normal water intake
    Happy Birthday Amy. #teamamy

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  18. Spinach? Check. Tomatoes? Check. Burpees? Check. Happy Birthday to Amy. ~ Lance

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  19. I had huge strawberries...they were great. Hope it was a great Birthday Amy!!! Burpees..done!

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  20. I had a bad week last week. but I felt good today. I looooved the wod and I was able to zone paleo ally meals today!!! I'm officially out of food but plan on getting up early to take care of that. I have a back up I case I don't. my work demands haven't stopped. I've already put in 27 hours in 2days. oh I ate plenty of tomatoes today
    thx Anna ;)

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  21. Wod was killer, ate my water with spinach for breakfast & added tomatoes for dinner. Yum-o.

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  22. Great WOD (Charmaine)!! I had strawberries for the water challenge today

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  23. I had spinach with my eggs this morning for breakfast :) HAPPY BIRTHDAY AMY!!!

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  24. I had some strawberries this morning. Happy birthday, Amy!!

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  25. I had watermelon for late snack. Happy bday Amy

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