Thursday

Apr 18, 2013

Pre WOD 5 rounds not for time: Workout of the Day ThursdayFor time: 5-10-15-10-5 Clean (#135/#85) Clapping pushups


Wednesday

Apr 17, 2013

Pre WOD Partition as necessary Workout of the Day Wednesday3 rounds for time: 500 meter row 20 jumping barbell squats (#45/#25) 400 meter run 20 jumping barbell squats


Tuesday

Apr 16, 2013

Workout of the Day TuesdayIn 20 minutes, ascend as far up the ladder as possible: 1 pullup/1 burpee/ 30 double unders 2 pullups/ 2 burpees/ 30 double unders 3 pullups/ 3 burpees/ 30 double unders etc........... Compare to 1/18/13


Monday

Apr 15, 2013

Workout of the Day Fight Gone Bad"Fight Gone Bad" 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20") 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each


Friday

Apr 12, 2013

Pre WOD Skill practice with movements specific to WOD   Workout of the Day Friday5 minutes AMRAP 3 rope climbs 10 dumbbell snatch (#50/#30) 1:00 rest 5 minutes AMRAP 30 double unders 10 GHD situps 1:00 rest 5 minutes AMRAP 3 handstand pushups 10 pistols


Thursday

Apr 11, 2013

Workout of the Day ThursdayPaleo Challenge WOD #2 For time: 500 meter row 25 burpee box jumps (24"/20") 400 M row 20 BBJ 300 M row 15 BBJ 200 M row 10 BBJ 100 M row 5 BBJ  


Wednesday

Apr 10, 2013

Pre WOD 4 rounds, not for time Workout of the Day WednesdayFor time: 40 shoulder to overhead (#135/#85) Each time bar is set down perform 30 walking lunge steps


Tuesday

Apr 9, 2013

Pre WOD 3 position clean 1-1-1-1-1-1-1 -floor -above knee -high hang All three done in sucession = 1 rep Workout of the Day TuesdayFor time: 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (32kg/24kg) Push ups (hand release) Knees to elbows


Monday

Apr 8, 2013

Pre WOD Alternate movements Workout of the Day MondayPaleo Challenge WOD #1 4 rounds for time: 400 meter run 25 wall ball shots (#20/#14) 10 deadlifts (bodyweight)


Saturday

Apr 6, 2013

Pre WOD Tabata flutter kick Workout of the Day SaturdayWith a partner, complete for time: 1K row (alternate every 250 meters) 20 burpees 30 deadlifts  (70% average BW of teammates) 40 wall ball shots (#20/#14) 50 box jumps 40 wall ball shots 30 deadlifts 20 burpees 1K row Only 1 teammate works at a time, alternate work as necessary