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WOD: 03/12/11

by on Mar.12, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 350

étudiant:
3 rounds for time of:

10 burpees
10 push ups
10 sit ups
25m quadrupedal movement

avancée
5 rounds for time of:

10 burpees
10 push ups
10 sit ups
25m quadrupedal movement

traceur
5 rounds for time of:

10 burpees
10 push ups
15 sit ups
50m quadrupedal movement

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Kong Vault @ UCLA

by on Feb.15, 2011, under Media

Short vacation to California, and got to train with some of LAPK.
Happy Training! Keep up the good work!

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WOD: 11/08/10

by on Nov.08, 2010, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 263

On the minute, every minute, for 10 minutes. Perform the following routine:
(if you don’t finish a routine within the minute, restart at the start of the next and add 1 additional burpee to your burpee set)

étudiant:

2 burpees
5 push ups
7 squats

avancée:

3 burpees
7 pushups
9 air squats

traceur:

5 burpees
7 pushups
9 air squats

Cooldown:

50 situps

Enjoy!

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Class: 10/20/10

by on Oct.20, 2010, under Classes

We have class at Excel Gymnastics today starting at 8:30p.m.

Come out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132


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Cost: 10$

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10/04/10: Class Today!! (Extra Awesome One)

by on Oct.04, 2010, under Classes

We have class at Excel Gymnastics today starting at 8:30p.m.
Come out for introductory parkour training and some wicked conditioning!

Cost: 10$

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132


View Larger Map

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