Friday

Oct 31, 2014

Workout of the Day Friday14 minutes as many rounds as possible 60 meter sled drive (30m high push/30 m low push)(#135/#90) 20 lateral jumps 7 ring dips


Thursday

Oct 30, 2014

Workout of the Day ThursdayFor time 1000 meter row 40 burpees 40 thrusters (#95/#45) 40 box jumps (24"/20") 40 power cleans (#95/#45) 1000 meter row


Wednesday

Oct 29, 2014

Workout of the Day WednesdayFor time 18-15-12-9-6-3 Front squat (#135/#85) Pullups


Tuesday

Oct 28, 2014

Workout of the Day TuesdayFor time 100 kettlebell swings (24kg/16kg) Odd minutes: 3 burpees Even minutes: 5 box jumps (24"/20")


Monday

Oct 27, 2014

Pre WOD 5 rounds for quality Workout of the Day MondayFor time 400 meter run or 500 meter row 40 pullups 400 meter run or 500 meter row 40 situps 400 meter run or 500 meter row 40 pushups 400 meter run or 500 meter row 40 squats


Saturday

Oct 25, 2014

Workout of the Day Saturday20 minutes as many rounds as possible Suicide sprint (10m/20m/30m) 20 overhead walking lunge steps (#45/#25) 15 kettlebell sumo deadlift high pulls (24kg/16kg) 10 shoot throughs 5 knees to elbows


Friday

Oct 24, 2014

Workout of the Day Friday18 minutes as many rounds as possible 5 pullups 10 box jumps (24"/20") 15 abmat situps


Thursday

Oct 23, 2014

Workout of the Day Thursday2 rounds 4:00- 500 meter row then,  as many reps as possible of dumbbell push press (#40/#25) 2:00 rest 4:00- 500 meter row then, as many reps as possible of dumbbell squat cleans (#40/#25) 2:00 rest


Wednesday

Oct 22, 2014

Pre WOD Accumulate 2:00 in each of the following positions -ring support -handstand hold -chin over bar -bottom of squat Workout of the Day WednesdayIn 16 minutes, climb as far up ladder as possible 1 hanging power snatch (#75/#45) 2 wall ball shots (#20/#14)(10'/9') 2 HPS/4 WB shots 3 HPS/6 WB shots 4/8, 5/10 etc..........


Tuesday

Oct 21, 2014

Pre WOD 5 rounds, not for time Workout of the Day Tuesday4 Tabata intervals, not alternating  -kettlebell swings (24kg/16kg) -jumpimg lunges -burpees -weighted step ups (24kg/16kg)(24"/20") Score is low interval of each movement -


2019
January 2019 (26)February 2019 (23)March 2019 (21)April 2019 (26)May 2019 (26)June 2019 (24)July 2019 (23)August 2019 (25)September 2019 (15)
2018
January 2018 (24)February 2018 (23)March 2018 (26)April 2018 (25)May 2018 (24)June 2018 (23)July 2018 (25)August 2018 (25)September 2018 (22)October 2018 (27)November 2018 (22)December 2018 (22)
2017
January 2017 (22)February 2017 (22)March 2017 (25)April 2017 (24)May 2017 (26)June 2017 (25)July 2017 (22)August 2017 (27)September 2017 (23)October 2017 (25)November 2017 (23)December 2017 (23)
2016
January 2016 (20)February 2016 (21)March 2016 (26)April 2016 (24)May 2016 (24)June 2016 (23)July 2016 (24)August 2016 (24)September 2016 (22)October 2016 (22)November 2016 (21)December 2016 (25)
2015
January 2015 (26)February 2015 (22)March 2015 (35)April 2015 (46)May 2015 (40)June 2015 (35)July 2015 (25)August 2015 (25)September 2015 (20)October 2015 (23)November 2015 (21)December 2015 (26)
2014
January 2014 (24)February 2014 (22)March 2014 (26)April 2014 (25)May 2014 (27)June 2014 (26)July 2014 (26)August 2014 (26)September 2014 (24)October 2014 (22)November 2014 (23)December 2014 (24)
2013
January 2013 (26)February 2013 (23)March 2013 (25)April 2013 (25)May 2013 (27)June 2013 (24)July 2013 (25)August 2013 (27)September 2013 (24)October 2013 (28)November 2013 (25)December 2013 (23)
2012
August 2012 (4)September 2012 (24)October 2012 (29)November 2012 (25)December 2012 (23)