Friday

Jan 31, 2014

Pre WOD 5 rounds, not for time Workout of the Day Friday5 rounds for time 20 wall ball shots (#20/#14)(10'/9') 10 deadlifts (#185/#135)


Thursday

Jan 30, 2014

Workout of the Day ThursdayPaleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap box jumps (24"/20") 1:00 rest 2:00 amrap pullups 1:00 rest 1:00 10 meter shuttle sprints


Wednesday

Jan 29, 2014

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


Tuesday

Jan 28, 2014

Pre WOD In 15 minutes, find your heaviest Workout of the Day Tuesday16 minutes as many rounds as possible 6 squat cleans @ 60% 12 knees to elbows 24 double unders


Monday

Jan 27, 2014

Pre WOD 5 rounds, not for time Workout of the Day MondayPaleo Challenge WOD #1 For time: 750 meter row, then.. 3 rounds 30 abmat situps 20 push press (#95/#65) 10 burpees, then.. 500 meter row


Friday

Jan 24, 2014

Workout of the Day Friday10 rounds for time 1 round of "Cindy" (5 pullups/10 pushups/15 squats) 3 deadlifts (#255/#155)    


Thursday

Jan 23, 2014

Workout of the Day Thursday20 minutes as many rounds as possible 21 calorie row 14 hanging power cleans (#95/#65) 7 knees to elbows


Wednesday

Jan 22, 2014

Pre WOD Partition in any manner 40 ring rows 40 strict ring dips with turnout at extension to hollow body position Workout of the Day Wednesday7 rounds for time 7 sumo deadlift high pull (#75/#45) 7 power snatch 7 overhead squats Compare to 2/7/13  


Tuesday

Jan 21, 2014

Workout of the Day TuesdayFor time 1000 meter row 20 strict pullups 30 front squats (#115/#75) 40 burpees 30 front squats 20 strict pullups 1000 meter row


Monday

Jan 20, 2014

Pre WOD Every minute on the minute for 10 minutes, complete... Even minutes- Kettlebell clean and push press, 3R/3L Odd minutes- Weighted KB stepups, 3R/3L AHAP Workout of the Day Monday10 rounds for max reps :30 jumping lunges :30 dynamic pushups :30 kettlebell swings (24kg/16kg) :30 rest