AMRAP - 20 Minutes
CrossFit Workout "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
Monday, August 3, 2009
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Physical fitness and wellness is vitally important to every law enforcement officer. Beyond the ordinary dangers to good health, situations may arise where a human life depends on the endurance, strength, and agility of a responding officer. This blog will be used in conjunction with the Voluntary Fitness Program to provide all officers with helpful fitness tips including a workout of the day (W.O.D.)and nutritional pointers.
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Upcoming Events
Men's Health URBANATHON. 9 mile road race with a six stage obstacle course through the city of Chicago. Click here for more information. October 16, 2010
Work Out Options
Labels
- Equipment (1)
- Events (19)
- Exercises (2)
- Health and Wellness (20)
- Motivation (11)
- Nutrition (151)
- Recipe (119)
- Testing (3)
- Thursday Challenge (17)
- W.O.D. (192)
- Warm-up / Dynamic Flexibility (1)
- What Works for Me (3)
Blog Archive
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2009
(489)
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August
(62)
- W.O.D. - 9/1/09
- Spotted on ShelvesKellogg's Special K Chocolatey P...
- W.O.D. - 8/31/09
- New from Weight Watchers ~ Prepackage Cheeses Avai...
- W.O.D. - 8/30/09
- 3 Ways with Tomatoes~Vertical Salad-Slice an assor...
- W.O.D. - 8/29/09
- Have a Salad for Dinner!For a healthy end-of-summe...
- W.O.D. - 8/28/09
- 8/20/09 Thursday Challenge Results
- W.O.D. Format Change
- Snack on some Grapes!They may help prevent stomach...
- W.O.D. - 8/27/09 (Thursday Challenge)
- Bring on the Beets~These nutrition powerhouses are...
- W.O.D. - 8/26/09
- Summertime Panzanella SaladIngredients:1 medium to...
- W.O.D. - 8/25/09
- W.O.D. - 8/24/09
- Roast Beef Sandwich Ingredients: 1 Arnold Select/O...
- Spotted on ShelvesNew 50-Calorie Yoplait Fiber One...
- Facts on Foods That Speed Up MetabolismFoods that ...
- W.O.D.-8/21/09
- A Little Less Sinful- Lower-calorie, lower-fat opt...
- Zucchini with Almonds and Croutons- The nuts and o...
- W.O.D. - 8/20/09 (Thursday Challenge)
- EAT THIS NOW: TOMATOES In Season from: July to Oct...
- W.O.D. - 8/18/09
- Metabolism Booster!WATERMELONThe amino acid argini...
- W.O.D. - 8/17/09
- High Season for Fruit!Blueberries- peak through Au...
- W.O.D. - 8/16/09
- It's Corn SeasonSelecting EarsRather than pull bac...
- Mac & Cheese Ingredients: 1 package Green Giant Fa...
- W.O.D. - 8/15/09
- Thursday Challenge Results
- Spinach Bites PER SERVING (1/6th of recipe, about ...
- W.O.D. - 8/14/09
- Squash Pot Stickers PER SERVING (5 pot stickers w/...
- W.O.D. - 8/13/09 (Thursday Challenge)
- Salmon Spread PER SERVING (1/6th of recipe, about ...
- W.O.D. - 8/12/09
- Spotted on ShelvesStarKist Tuna Salad Sandwich-Rea...
- W.O.D. - 8/11/09
- W.O.D. - 8/10/09
- Crab and Green Bean SaladIngredients:10 oz. green ...
- Coconut ShakeIngredients:(1) 11oz. container cocon...
- Spotted on ShelvesWeight Watchers Candy Bar Ice Cr...
- W.O.D. - 8/7/09
- Thursday Challenge Results
- Natural Solutions--Mother Nature’s healthy drinks ...
- Pumpkin Enchiladas PER SERVING (1 enchilada): 188 ...
- W.O.D. - 8/6/09 (Thursday Challenge)
- Choco-Berry Waffle SundaeIngredients: 1 standard-s...
- W.O.D. - 8/5/09
- W.O.D. - 8/4/09
- Bean Salad PER SERVING (one cup): 122 calories, 2g...
- W.O.D. - 8/3/09
- Are you looking for bread alternatives?Try these:A...
- W.O.D. - 08/02/09
- Tip:Quench your thirst with a chunk of watermelon....
- W.O.D. - 8/1/09
- 3 SWEET SWAPS-Try these ideas for a natural, low-c...
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August
(62)
Exercise Videos
- Air Squats
- Backward Lunge
- Ball Slams
- Bird Dogs
- Box Jumps
- Burpees
- Dips
- Dive Bomber
- Dot Drill
- Floor Wipers
- Flutter Kicks
- Forward Lunge
- Inverted Row
- Jumping Pull Ups
- KB Clean
- KB Clean and Press
- KB Deadlit
- KB Figure 8
- KB Figure 8 Side Lunge
- KB Figure 8 to Hold
- KB Front Squat
- KB Press
- KB Snatch
- KB Sumo DL High Pull
- KB Swing
- KB Turkish Get Up
- Leg Raises
- Mason Twist
- Medicine Ball Pull Overs
- Medicine Ball-Pull Over, Sit, Stand
- Mountain Climbers
- Plank/Side Plank
- Pull Ups
- Push Ups
- Sandbag Exercises
- Sandbag Half Moon
- Sandbag Zercher Squats
- Seated Knee Tucks
- Sit Ups
- Squat Jumps
- Stability Ball
- Superman
- Supine Bicycle
- Tuck Jump
- Walking Lunges
- Wall Ball
- Wood Chops
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