Thursday

Jul 31, 2014

Workout of the Day Thursday18 minutes as many rounds as possible 30 meter sled drive (#180/#135) 10 kettlebell swings (32kg/24kg) 200 meter run


Wednesday

Jul 30, 2014

Pre WOD Every minute on the minute for 10 minutes complete.. Workout of the Day Randy75 snatches for time (#75/#45)


Tuesday

Jul 29, 2014

Workout of the Day TuesdayIn 20 minutes, complete a 1 mile run, then, as many rounds as possible of.... 15 wall ball shots (#20/#14)(10'/9) 30 double unders


Monday

Jul 28, 2014

Pre WOD 5 rounds, not for time Workout of the Day Monday12 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 box jumps (24"/20") 15 abmat situps


Saturday

Jul 26, 2014

Workout of the Day SaturdayWith a partner, complete for time 150 wall ball shots (#20/#14)(10'/9') 150 situps 150 burpees 150 squats One teammate works while other teammate runs 400 meters


Friday

Jul 25, 2014

Pre WOD 3 X prowler suicides (#90/#45) 5 meter/10 meter/15 meter/20 meter Workout of the Day Friday12 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 lateral box hops (24"/20") (L+R=1) 7 goblet squats (32kg/24kg)  


Thursday

Jul 24, 2014

Workout of the Day ThursdayComplete as many rounds as possible in 18 minutes of.. 1 squat clean to thruster (#135/#85) 100 meter run 2 SC to thruster 100 meter run 3 SC to thruster 100 meter run 4/100, 5/100.........etc


Wednesday

Jul 23, 2014

Workout of the Day Wednesday2 rounds for time 25 calorie row 25 box jumps 25 calorie row 25 pushups 25 calorie row 25 deadlifts (#135/#85)  


Tuesday

Jul 22, 2014

Workout of the Day Tuesday6 rounds  :40 amrap strict pullups :20 rest :40 amrap burpees :20 rest  


Monday

Jul 21, 2014

Workout of the Day Fight Gone Bad"Fight Gone Bad" 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20") 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie