Monday

Jun 30, 2014

Workout of the Day Monday14 minutes as many rounds as possible 7 deadlifts (#155/#95) 7 bar facing burpees 7 toes to bar


Saturday

Jun 28, 2014

Workout of the Day SaturdayIn teams of 5, complete 4 rounds of 5 stations between obstacles -fence ball shots -burpees -bench jumps -kettlebell swings -push ups Run through stations as a relay, do as many reps as possible at each station until your teammate tags you on to the next station  


Friday

Jun 27, 2014

Pre WOD Every :30 for 10 minutes, complete... Workout of the Day Friday10 minutes as many rounds as possible 10 meter broad jump 10 dumbbell hanging power clean and push press (#40/#25)


Thursday

Jun 26, 2014

Pre WOD Not for time 10-1/1-10 Strict chinups (palms facing) V-ups Workout of the Day Thursday6 rounds 2:30 250 meter row as many reps as possible of power snatch (#95/#65) 1:00 rest


Wednesday

Jun 25, 2014

Pre WOD 5 rounds, not for time Workout of the Day Wednesday10 rounds for time 200 meter run 10 kettlebell swings (24kg/16kg)  


Tuesday

Jun 24, 2014

Pre WOD 4 rounds, not for time Rest approx 2 minutes between rounds Workout of the Day Tuesday4 rounds for max reps 1:00 double unders 1:00 russian twists with med ball (#20/#14) 1:00 med ball cleans 1:00 rest


Monday

Jun 23, 2014

Workout of the Day MondayFor time 800 meter run, then 3 rounds of.. 15 burpee box jumps (24"/20") 15 sumo deadlift high pulls (#75/#45) Then.. 800 meter run


Saturday

Jun 21, 2014

Pre WOD Double Tabata V-ups Front plank hold Workout of the Day saWith a partner, complete as many rounds as possible in 20 minutes 20 kettlebell swings (24kg/16kg) 20 burpees 20 ring push ups 20 weighted overhead walking lunge (#45/#25)  


Friday

Jun 20, 2014

Pre WOD Not for time, partition as necessary Workout of the Day Friday4:00 sled pull for max meters (#135/#70) 2:00 rest 4:00 amrap power clean (#115/#75) 2:00 rest 4:00 row for max calories 2:00 rest 4:00 amrap thrusters (#75/#45)


Thursday

Jun 19, 2014

Pre WOD Every minute on the minute for 8 minutes, complete... Workout of the Day Thursday15 minutes as many rounds as possible 5 front squats (#135/#85) 10 lateral burpees over bar 15 abmat situps