Monday

Mar 31, 2014

Workout of the Day Christine3 rounds for time 500m Row 12 bodyweight DL 21 Box Jumps (20")


Saturday

Mar 28, 2014

Workout of the Day SaturdayWith a partner, complete 2 rounds for max reps/calories 5:00 amrap 10 partner pushups 10 partner deadlifts (3/4 BW) 10 alternating box jumps (24"/20") 2:00 rest 5:00 amrap Row for calories Kettlebell swings (24/16) 2:00 rest  


Friday

Mar 28, 2014

Pre WOD 4 rounds, not for time Workout of the Day FridayCrossFit Games Open WOD 14.5 For time 21-18-15-12-9-6-3 reps of Thruster (#95/#65) Bar facing burpees


Thursday

Mar 27, 2014

Pre WOD     Workout of the Day Thursday2 rounds for time 25 calorie row 25 box jumps (24"/20") 25 calorie row 25 pushups 25 calorie row 25 deadlifts (#135/#85)


Thursday

Mar 27, 2014

Workout of the Day Thursday2 rounds for time 25 calorie row 25 box jumps (24"/20") 25 calorie row 25 pushups 25 calorie row 25 deadlifts (#135/#85)


Wednesday

Mar 26, 2014

Pre WOD Every minute for 10 minutes complete... Workout of the Day Wednesday10 rounds for time 7 thrusters (#75/#45) 7 pullups  7 burpees


Tuesday

Mar 25, 2014

Workout of the Day Tuesday20 minutes as many rounds as possible 30 meter sled drive (#180/#135) 20 abmat situps 10 kettlebell swings (32kg/24kg)


Monday

Mar 24, 2014

Workout of the Day Monday5 rounds for time 200 meter run 5 cycles of "Bear Complex" Men choose #65/#95/#135 Women choose #35/#65/#95


Saturday

Mar 22, 2014

Workout of the Day SaturdayWith a partner, complete as many reps as possible in 20 minutes Teammate 1- 250 meter row Teammate 2- kettlebell swings (24kg/16kg) Teammate 1- 200 meter run Teammate 2- ring rows Teammate 1- 30 meter sled drive (#135/#90) Teammate 2- dumbbell thrusters (#30/#20) Switch after each movement


Friday

Mar 21, 2014

Workout of the Day FridayCF Games Open WOD 14.4 14 minutes as many reps as possible 60 calorie row 50 toes to bar 40 wall ball shots (#20/#14)(10'/9') 30 cleans (#135/#95) 20 muscle ups