Saturday

Jun 29, 2013

Pre WOD Partner med ball core work Workout of the Day SaturdayWith a partner, complete as many reps as possible 5:00 AMRAP 15 burpees 15 kettlebell swings 1:00 rest 5:00 AMRAP 15 deadlift (#155/#95) 15 wall ball shots (#20/#14) 1:00 rest 5:00 AMRAP 15 pullups 15 pushups 1:00 rest 5:00 AMRAP 15 box jumps (24"/20") 15 squats Teammates alternate as necessary, only one teammate working at a time


Friday

Jun 28, 2013

Workout of the Day Lumberjack 2020 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m


Thursday

Jun 27, 2013

Workout of the Day Thursday3 rounds for time 500 meter row 15 hanging power snatch (#75/#45) 15 knees to elbows Compare to 9/17/12 Post WOD Slip-N-Slide


Wednesday

Jun 26, 2013

Pre WOD 4 rounds, not for time Workout of the Day Wednesday10 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 kettlebell step ups (alternate legs)  


Tuesday

Jun 25, 2013

Workout of the Day Tuesday20 minutes as many reps as possible 1st minute, 1 clean and jerk (#135/#85) 2nd minute, 2 clean and jerks 3rd min, 3 C&J etc.......... Each time you can no longer complete the required number of reps, go back and start at 1   Post WOD 1:00 of each of the following L-sit V-ups Hollow rock Plank hold Superman hold   CF Cardio WOD 800 meter jog, then... 15 rounds 200 meter intervals on the 1


Monday

Jun 24, 2013

Workout of the Day Angie100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats


Friday

Jun 21, 2013

Workout of the Day Friday3 rounds for time 10 dumbbell snatch right arm (#50/#30) 20 box jumps (24"/20") 10 dumbbell snatch left arm 20 burpees


Friday

Jun 20, 2013

Pre WOD Partner med ball work 2 rounds 10 chest pass 10 overhead pass 10 right side pass 10 left side pass Seated partner must keep heels off ground at all times Workout of the Day Friday4 rounds for time 25 meter sled drive (#180/#135) 50 squats 25 double unders Compare to 11/5/12   CF Cardio WOD 8 X 100 on the :45 or :55 6 X 200 on the 1:00 or 1:30 4 X 400 on the 2:00 or 2:30 Stay with interval chosen


Wednesday

Jun 19, 2013

Pre WOD Partition as necessary Workout of the Day WednesdayFor time 1000 meter row 50 thrusters (#95/#65) 800 meter run  


Tuesday

Jun 18, 2013

Pre WOD 4 rounds, not for time Workout of the Day Randy75 snatches for time (#75/#45)


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