Saturday

Aug 30, 2014

Workout of the Day SaturdayIn teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement 24 deadlifts (#155/#95) Row for calories Kettlebell front park position hold   24 power cleans (#105/#65) Row for calories Kettlebell front park position hold   24 front squats (#105/#65) Row for calories Kettlebell front park position hold    


Friday

Aug 29, 2014

Pre WOD 4 rounds, not for time 7 weighted good mornings 5-7 reps of.. Weighted pullups or Strict pullups (BW) or Band assisted pullups (strict) Workout of the Day FridayIn 15 minutes, climb as far up ladder as possible 1 power snatch (#95/#65) 2 box jumps (24"/20") 2 power snatch 4 box jumps 3 power snatch 6 box jumps,  4/8, 5/10 etc............


Thursday

Aug 28, 2014

Pre WOD 5 rounds, not for time   Workout of the Day ThursdayFor time 400 meter run 40 walking lunge steps 300 meter run 30 walking lunge steps 200 meter run 20 walking lunge steps 100 meter run 10 walking lunge steps


Wednesday

Aug 27, 2014

Workout of the Day Wednesday3 rounds for time 30 deadlifts (#135/#85) 30 burpees 30 wall ball shots (#20/#14)(10"/9")


Wednesday

Aug 27, 2014

Workout of the Day Wednesday3 rounds for time 30 deadlifts (#135/#85) 30 burpees 30 wall ball shots (#20/#14)(10"/9")


Tuesday

Aug 26, 2014

Workout of the Day 5:00 amrap kettlebell step ups (24kg/16kg) 2:00 rest 5:00 amrap kettlebell clean and jerk (24kg/16kg) 2:00 rest 5:00 sled pull for max meters (#135/#90) 2:00 rest 5:00 amrap turkish get ups (24kg/16kg) Score is total reps plus total meters


Monday

Aug 25, 2014

Workout of the Day MondayFor time 20-15-10-5 Row for calories Front squat (#135/#85)


Friday

Aug 22, 2014

Workout of the Day Friday5 rounds 3:00 -200 meter run As many reps as possible of wall ball shots (#20/#14)(10'/9') 1:00 rest Score is total wall ball shots


Thursday

Aug 21, 2014

Workout of the Day Thursday3 rounds 5:00 as many rounds as possible 3 hanging dumbell squat cleans (#40/#25) 6 pullups (chest to bar) 9 pushups 2:00 rest


Wednesday

Aug 20, 2014

Workout of the Day Wednesday20 minutes as many rounds as possible 1 X 30 meter sled drive (#180/#135) 5 clean and jerks (#135/#95)  


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