Monday

Sep 30, 2013

Workout of the Day Monday14 minutes as many rounds as possible 20 overhead weighted walking lunge steps (#45/#25) 15 burpees 10 knees to elbows


Saturday

Sep 28, 2013

Pre WOD 3:00 plank hold 1:00 plank hold :15 raise right arm :15 raise left arm :15 raise right leg :15 raise left leg :15 raise left arm & right leg :15 raise right arm & left leg :30 plank hold Workout of the Day Saturday18 minutes as many reps as possible In teams of 3, while one teammate rows and another teammate holds 2 kettlebells (16kg/12kg) in the front park position, the 3rd teammate will complete as many reps of wall b


Friday

Sep 27, 2013

Workout of the Day Friday2 rounds for time: 3 rounds of "Cindy" (5 pullups, 10 pushups, 15 squats) 6 cycles of the "Bear" barbell complex (power clean, front squat, push press, back squat, push press) (#115/#75) The 3 rounds of "Cindy" plus the 6 barbell complex cycles repeated 3X is 1 round Rest 2:00 between 1st and 2nd round    


Thursday

Sep 26, 2013

Pre WOD In 15 minutes, find your heaviest.. Workout of the Day Thursday15 minutes as many rounds as possible 3 power snatch @ 80% 20 calorie row 30 abmat situps  


Wednesday

Sep 25, 2013

Workout of the Day Daniel50 Pull-Ups 400m Run 21 Thrusters (95/65lb) 800m Run 21 Thrusters (95/65lb) 400m Run 50 Pull-Ups


Tuesday

Sep 24, 2013

Workout of the Day Tuesday7:00 as many reps as possible 8 sumo deadlift high pull (#75/#45) 8 wall ball shots (#20/#14)(10'/9') 2:00 rest 7:00 as many reps as possible 8 kettlebell swings (24kg/16kg) 8 box jumps (24"/20")


Monday

Sep 23, 2013

Workout of the Day MondayFor time 1K row 30 deadlifts (#185/#135) 100 double unders 30 power cleans (#135/#85) 1K Run 30 shoulder to overhead (#95/#65)  


Saturday

Sep 21, 2013

Pre WOD Tabata Jumping lunges Workout of the Day Saturday25 minute AMRAP 40 med ball situps 400 meter run 40 ground to shoulder 40 pushups 40 burpees


Friday

Sep 20, 2013

Workout of the Day Friday3 rounds for time 500 meter row 12 deadlifts (#225/#135) 21 box jumps (24"/21")  


Thursday

Sep 19, 2013

Workout of the Day ThursdayEvery minute on the minute for 22:00 Even minutes- :30 max reps power snatch (#95/#65) Odd minutes- :30 max reps burpees


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