Monday

May 20, 2013

Workout of the Day Lynne5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total reps


Saturday

May 18, 2013

Pre WOD Double alternating tabata situps/front plank hold Workout of the Day SaturdayWith a partner, complete for time 400 meter run 1-10 reps of sumo deadlift high pull (#75/#45) , alternating,  ex..1/1, 2/2, 3/3 etc... 400 meter run 1-10 reps of push press 400 meter run 1-10 reps of kettlebell swings (24kg/16kg)


Friday

May 17, 2013

Pre WOD 4 rounds not for time   Workout of the Day FridayFor time: 800 meter run 3 rounds of "explosive Cindy" (C2B pullups/clapping pushups/jumping squats) 400 meter run 3 rounds of "EC" 200 meter run 3 rounds of "EC"  


Thursday

May 16, 2013

Pre WOD 500 single unders for time Every miss, stop and do 10 burpees Workout of the Day Thursday5 rounds for time: 1 X 30 meter sled drive (#135/#90) 15 box jumps (24"/20") 10 deadlifts (#185/#115)  


Wednesday

May 15, 2013

Workout of the Day The Chief5 rounds of... 3 minutes as many reps as possible 3 power Clean (#135/#85) 6 push-ups 9 squats Rest 1 minute


Tuesday

May 14, 2013

Workout of the Day Tuesday"Schmalls" For time: 800 meter run, then.. 2 rounds of 50 burpees 40 pullups 30 one leg squats 20 kettlebell swings 10 handstand pushups then... 800 meter run   CF Cardio WOD   Partner burpee/med ball run 5 RFT, 14/20 Partner 1 does burpees while partner 2 runs 400m with a medball. When partner 2 returns, they switch. At random intervals, whistle will sound, at which point runner 1 must drop an


Monday

May 13, 2013

Pre WOD 5 rounds, alternate movements Workout of the Day Monday5 rounds for time 20 wall ball shots (#20/#14) 200 meter run with med ball


Saturday

May 11, 2013

Pre WOD Tabata situps Workout of the Day SaturdayComplete in teams of 2 for time: 50 thrusters (#45/#35) each, alternate as necessary then, load bar to 115/75, without letting it touch ground then, transport bar to 800 m turn around and do 25 pushups each then, transport bar to 1 mi turn around and do 25 mountain climbers L+R=1 then, transport bar back to 800 m turn around and do 25 lateral jumps (L+R=2) then, transport bar back to gym and


Friday

May 10, 2013

Pre WOD 5 rounds for quality Workout of the Day Helen3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-ups


Thursday

May 9, 2013

Pre WOD Take 15 minutes to find your heaviest 1 rep press, then.. EMOM for 8 minutes complete 1 press @ 70% 2 push press 3 push jerks   Workout of the Day Thursday3 rounds for cal/reps 1:00 row for calories 1:00 box jumps (24/20) 1:00 10 meter shuttle sprints 1:00 rest CF Cardio WOD 2 X 200 meter, :45 rest 15 X 100 meter sprint / 100 meter walk