March 2, 2010

Tuesday am WOD

Filed under: Agoge - 02 Mar 2010

Team Row: 3k switching every 250m for time
THEN:
Thrusters x5
Power Cleans x7
High Pulls x9
Partner-up for AMRAP for 12 min.

 

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March 1, 2010

Monday Stair Climb- Howe St.

Filed under: Agoge - 01 Mar 2010

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Howe St. stairs in Seattle has a total of 388 steps.  Today we did a total of 2000 steps.  We also checked out Blaine St. steps, which were in the same neighborhood.  Beautiful area, a lot of fun and a great workout.  If you ever want to join us please see the “Class Schedule” on the home page for dates and times.

February 28, 2010

Kathy’s B-day Surprise from Mike: School of Flight

Filed under: Agoge - 28 Feb 2010
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February 26, 2010

Friday am WOD

Filed under: Agoge - 26 Feb 2010

Partner-up for AMRAP in 20 minutes:

DB Squat Cleans  x10
Burpees x5

February 25, 2010

Thursday am WOD

Filed under: Agoge - 25 Feb 2010

Handstands x3 for 30 seconds
THEN:
Wo-Man Makers x10
Broadjump x3
AB Ball x20
3 rounds
THEN:
Run 800 m

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Post workout plyo training

Filed under: Agoge - 25 Feb 2010
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February 24, 2010

Wednesday am WOD

Filed under: Agoge - 24 Feb 2010

Tabata KTEs
THEN:
Partners: Run 400m - M/B toss to back wall then Wall Ball with 10′ target x30 (15 ea)
Deadlift x10
Pull-ups x12

3 rounds

Tuesday am WOD

Filed under: Agoge - 24 Feb 2010

Tabata sit-ups
THEN:
Thrusters 5x
KBS 10x
Partner up for AMRAP in 15 min.

February 22, 2010

Monday stair climb

Filed under: Agoge - 22 Feb 2010

1300 steps this morning with Tammy, Katy, Tricia & Kathy.  Come join us anytime. Next Monday we will try another spot in Seattle -TBD.

 

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February 15, 2010

Having fun with the plyo boxes after the WOD

Filed under: Agoge - 15 Feb 2010
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