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 -