Wednesday

Jul 31, 2013

Workout of the Day Wednesday7 rounds for time 7 front squats (#135/#85) 14 box jumps (24"/20") 21 abmat situps


Tuesday

Jul 30, 2013

Workout of the Day 4 rounds for time of: 30 squats 400 meter run Then... 50 snatches (#75/#45)  


Monday

Jul 29, 2013

Workout of the Day Monday14:00 as many rounds as possible 3 deadlift (80% of 1 rep max) 3 muscle ups 30 double unders Post WOD 12 X :15 L/tuck hold


Saturday

Jul 27, 2013

Pre WOD 1000 single unders for time Workout of the Day SaturdayFor time: 800 meter run 15 toes to bar 20 kettlebell swings (32kg/24kg) 400 meter run 20 T2B 25 KB swings 200  meter run 25 T2B 30 KB swings  


Friday

Jul 26, 2013

Pre WOD Every 2:00, complete the following cycle twice for 5 rounds 1 power clean 1 push press 1 front squat Use  80% of 1 RM power clean. Touch and go between cycles Workout of the Day FridayTabata row for meters 2:00 rest Tabata dumbbell thrusters (#35/#20) 2:00 rest 2:00 AMRAP of burpees Score is lowest scoring row interval + lowest scoring thruster interval + total burpees


Thursday

Jul 25, 2013

Pre WOD In 15 minutes, find your heaviest snatch Workout of the Day Thursday4 rounds for time 30 meter sled drive (#180/#135) 400 meter run 10 power snatches (#95/#65)  


Wednesday

Jul 24, 2013

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Wednesday14 minutes as many rounds as possible 3 squat cleans @ 80% 6 pullups 9 clapping pushups


Tuesday

Jul 23, 2013

Pre WOD 5 rounds, not for time Workout of the Day TuesdayFor time 21-15-9 Burpees Kettlebell swings (32kg/24kg) Box jumps (30"/24")   Compare to 3/13/13


Monday

Jul 22, 2013

Workout of the Day Monday15 minutes as many rounds as possible 14 sumo deadlift high pulls (#75/#45) 50 double unders 7 push press


Friday

Jul 19, 2013

Pre WOD 4 rounds, not for time Workout of the Day Friday5 rounds for max reps :30 deadlift @ 3/4 body weight :30 push ups (hand release) :30 box jumps (24"/20") :30 10 meter shuttle sprints :30 rest