Thursday

Oct 31, 2013

Workout of the Day Friday10 rounds for max reps :30 strict pullups :30 rest :30 kettlebell swings (24kg/16kg) :30 rest


Wednesday

Oct 30, 2013

Pre WOD Each minute on the minute for 10:00, hold the following positions Even minutes- bottom of squat Odd minutes- handstand Workout of the Day WednesdayRotating tabata of the following.. Dynamic pushups Overhead plate lunge Russian twist Plate burpees All movements done with #45 bumper plate for guys, #25 for girls Complete 8 times through cycle (32 intervals) for max reps


Tuesday

Oct 29, 2013

Workout of the Day Tuesday7 rounds for time 6 deadlift (BW) 12 ring pushups


Monday

Oct 28, 2013

Pre WOD Each minute on the minute for 10 minutes, complete Powerclean Right leg stationary lunge Left leg stationary lunge Push press Workout of the Day Monday14 minutes as many rounds as possible 4 lateral box over jumps (24"/20")(L+R=1) 8 weighted overhead stepups (#45/#25) 18 squats


Saturday

Oct 26, 2013

Pre WOD "Roxanne" burpee warmup Workout of the Day SaturdayWith a partner, complete 2 rounds for max reps of: Reverse walking lunge Push ups Kettlebell swings (24kg/16kg) Squats Med ball twists (#14/#10) Switch movements each time one teammate runs 200 meters


Friday

Oct 25, 2013

Workout of the Day Friday20 minutes as many rounds as possible 1000 meter row 100 abmat sit ups 100 double unders Then, AMRAP of 10 deadlifts (#135/#85) 10 dumbell thrusters (#30/#20)  


Thursday

Oct 24, 2013

Workout of the Day Thursday5 rounds for time 15 wall ball shots (#20/#14)(10'/9'( 15 power snatch (#95/#65)


Wednesday

Oct 23, 2013

Workout of the Day WednesdayDouble tabata Row for meters Kettlebell swings Score is total of lowest interval of each movement


Tuesday

Oct 22, 2013

Pre WOD 4 rounds not for time Workout of the Day Tuesday12 minutes as many rounds as possible 10 push press (#75/#45) 10 lateral over bar burpees


Monday

Oct 21, 2013

Workout of the Day Monday10 minutes as many rounds as possible 3 hand stand pushups 6 walking lunge steps (L+R=1) 9 box jumps (30"/24")