Saturday

Jan 18, 2014

Pre WOD Reverse tabata L-Sit Workout of the Day SaturdayIn teams of 4, each team will receive 4 cards. Each teammate will complete reps of each movement as it coresponds to number value and suit. After all teammates complete total reps on all cards, cards are turned in for a new hand of 4 cards.Complete as many reps as possible in 20 minutes   Hearts- Burpees   Clubs- Man makers (#30/#20)   Spades- Kettlebell swings (24kg/16


Friday

Jan 17, 2014

Workout of the Day Friday16 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 hand release pushups 15 calorie row


Thursday

Jan 16, 2014

Pre WOD 5 rounds, not for time ME strict pullups 10 weighted back extensions       Workout of the Day Thursday15 minutes as many rounds as possible 7 burpees 14 wall ball shots (#20/#14)(10'/9')


Wednesday

Jan 15, 2014

Pre WOD 4 rounds, not for time Workout of the Day WednesdayFor time 1-2-3-4-5-6-7-8-9-10 Ring dips Power clean (#135/#85)


Tuesday

Jan 14, 2014

Pre WOD Accumulate 2:00 in each of the following positions L-sit Bottom of squat Handstand hold Chin over bar 16:00 cap Workout of the Day Tuesday3 X 3:00 row for max calories / :30 rest 3 X 3:00 amrap squats / :30 rest 3 X 3:00 amrap box jumps (24"/20") / :30 rest


Monday

Jan 13, 2014

Workout of the Day Monday12 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 walking kettlebell lunge, pass through legs


Saturday

Jan 11, 2014

Pre WOD Tabata dumbbell thrusters Workout of the Day SaturdayIn teams of 3, complete the following 5:00 as many reps as possible of: Ring rows Dynamic step ups V ups 1:00 rest 4:00 AMRAP 1:00 rest 3:00 AMRAP 1:00 rest 2:00 AMRAP 1:00 rest 1:00 AMRAP Rotate movements with teammates every :30


Friday

Jan 10, 2014

Workout of the Day Friday6 rounds for time 300 meter row 20 ring pushups


Thursday

Jan 9, 2014

Workout of the Day Thursday10 minutes as many rounds as possible 3 hanging power snatch (#115/#75) 10 lateral over the bar burpees


Wednesday

Jan 8, 2014

Pre WOD Death by 10 meters plus burpees Workout of the Day Wednesday7 rounds as many reps as possible :30 deadlift (bodyweight) :30 rest :30 strict pullups :30 rest