Wednesday

Apr 30, 2014

Workout of the Day Wednesday2:00 sled pull for max meters (#135/#90) 1:00 rest 2:00 amrap wall ball shots (#20/#14)(10'/9') 1:00 rest 2:00 amrap situps 1:00 rest 2:00 amrap dumbbell snatch (#50/#30) 1:00 rest 2:00 row for max calories  


Tuesday

Apr 29, 2014

Workout of the Day TuesdayFor time 750 meter row 21 box jumps (24"/20") 21 push press (#95/#65) 500 meter row 15 box jumps 15 push press 250 meter row 9 box jumps 9 push press  


Monday

Apr 28, 2014

Workout of the Day MondayTesoro's B'day WOD For time 30 pullups 400 meter run 21 power cleans (#115/#75) 800 meter run 20 power cleans 400 meter run 30 pullups


Saturday

Apr 26, 2014

Workout of the Day SaturdayIn 25 minutes, teams of 4 complete the following ... -row for max calories -sled pull for max meters (#135/#90) -amrap burpees One teammate is at each of the above stations while one teammate completes a 400 meter run. Switch stations after each 400 meter run interval


Friday

Apr 25, 2014

Workout of the Day Friday10 rounds for time 10 wall ball shots (#20/#14)(10'/9') 200 meter run


Thursday

Apr 24, 2014

Pre WOD Not for time, partition as necessary Workout of the Day 14 minutes as many rounds as possible 7 power snatch (#95/#65) 7 toes to bar 7 burpees


Wednesday

Apr 23, 2014

Workout of the Day Wednesday5 rounds for time 30 meter sled drive (#135/#90) 15 box jumps (24"/20") 10 deadlifts (#185/#115)  


Tuesday

Apr 22, 2014

Pre WOD 5 rounds, not for time Workout of the Day Monday1 mile run for time


Monday

Apr 21, 2014

Workout of the Day Monday6:00: 400  meter run with med ball (#20/#14) amrap thrusters (#75/#45) 2:00 rest 6:00: 400 M run w/MB amrap kettlebell swings (24kg/16kg) 2:00 rest 6:00: 400 M run w/MB row for max calories


Saturday

Apr 19, 2014

Workout of the Day SaturdayWith a partner complete for time 400 meter run 1-10 alternating reps of burpees 800 meter run 1-10 alternating reps of push press (#95/#65) 400 meter run 1-10 alternating reps of kettlebell swings (24kg/16kg)