Tuesday

Sep 30, 2014

Workout of the Day Tuesday"Annie On the Run" For time 1000 meter run 50 double unders 50 situps 800 meter run 40 double unders 40 situps 600 meter run 30 double unders 30 situps 400 meter run 20 double unders 20 situps 200 meter run 10 double unders 10 situps  


Monday

Sep 29, 2014

Pre WOD Every minute on the minute for 10 minutes, complete... Workout of the Day Monday16 minutes as many rounds as possible 100 meter sprint 10 1 arm kettlebell swings, right arm (24kg/16kg) (russian swings) 10 kettlebell lunges with pass through (L+R=2) 10 1 arm KB swings, left arm


Saturday

Sep 27, 2014

Pre WOD Bear crawl musical med balls Workout of the Day SaturdayComplete each interval with a partner. Switch back and forth between movements as necessary 5:00 Row for max calories/pushups 2:00 rest 5:00 Sled drive or max meters (#135/#90)/goblet squats (24kg/16kg) 2:00 rest 5:00 Weighted kettlebell step ups (24kg/16kg)(24"/20")/burpees 2:00 rest 5:00 Plate carry for max meters (#45/#25)/bumper plate ground to overhead (#45/#25)


Friday

Sep 26, 2014

Workout of the Day Barbara5 rounds  20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each round


Thursday

Sep 25, 2014

Workout of the Day Thursday8:00 Run 800 meters then, as many reps as possible of deadlift (#185/#135) 2:00 rest 8:00 row 1000 meters then, as many reps as possible of power cleans (#135/#85) 2:00 rest 8:00 50 burpees then, as many reps as possible of push press (#95/#65)


Wednesday

Sep 24, 2014

Workout of the Day Wednesday15 minutes as many rounds as possible 5 push jerks (#135/#85) 10 box over jumps (24"/20") 5 strict pullups  


Tuesday

Sep 23, 2014

Workout of the Day Tuesday5 rounds, not for time 2:00 max calorie row Max effort reps bench press (.75/.5 BW) No rest between row and bench press, rest 2-3 minutes between rounds  Score is total of calories and reps Compare to 5/29/14


Monday

Sep 22, 2014

Pre WOD Every minute on the minute for 10 minutes, complete.. Workout of the Day Monday20 minutes as many rounds as possible 200 meter run 20 kettlebell swings (24kg/16kg) 20 squats


Friday

Sep 19, 2014

Pre WOD In 15 minutes, find your heaviest ... Workout of the Day FridayWith an 18 minute running clock, run 1 mile then complete as many reps as possible of Turkish get-ups (24kg/16kg)  


Thursday

Sep 18, 2014

Workout of the Day Thursday2 rounds for time 30 calorie row 30 kettlebell clean and jerks (24kg/16kg) 30 burpees


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