Month

October 2014
Workout of the Day Monday 10 rounds for time 250 meter row 15 deadlifts (#135/#85) 10 hand release pushups
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Workout of the Day Saturday With a partner , complete the following.. 2 rounds 4:00 Row for max meters, amrap situps. Teammates switch every 250 meters 2:00 rest 4:00 Burpees, amrap plate ground to overhead (#45/#25). Teammates switch every 10 burpees 2:00 rest 4:00 Kettlebell swings (24kg/16kg), amrap overhead weighted lunge steps (#45/#25). Teammates switch...
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Workout of the Day Saturday 4 rounds for time 40 meter sled drive (#180/#135) 400 meter run 40 squats
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Workout of the Day Friday 3:00 25 wall ball shots (#20/#14)(10’/9′) AMRAP double unders 2:00 rest 3:00 25 box jumps (24″/20″) AMRAP burpees 2:00 rest 3:00 25 push press (#75/#45) AMRAP Abmat situps 2:00 rest 3:00 25 sumo deadlift high pull (#75/#45) AMRAP hand release pushups Score is total of secondary AMRAP movements
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Workout of the Day Thursday 6 X :30 work / :30 rest Sled drive for max meters (#135/#90 1:00 rest 6 X :30 work / :30 rest AMRAP power cleans (#135/#90) 1:00 rest 6 X :30 work / :30 rest AMRAP jumping squats 1:00 rest 6 X :30 work / :30 rest Farmers carry for...
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Pre WOD       Workout of the Day Wednesday 800 meter run 50 kettlebell swings (24kg/16kg) 50 box jumps (24″/20″) 50 kettlebell swings 800 meter run
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Workout of the Day “The Ghost” 6 rounds 1:00 row for max calories 1:00 as many reps as possible of burpees 1:00 as many reps as possible of double unders 1:00 rest
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Workout of the Day Monday 3 rounds for time :30 L-sit 20 pullups 10 thrusters (#135/#85)
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Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14) 150 Abmat situps 150 kettlebell swings (24kg/16kg) 150 calorie row Teammates may partition movements and reps in anny manner  
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Pre WOD 5 rounds, not for time Workout of the Day Friday 14 minutes as many rounds as possible 250 meter row 10 push press (#95/#65) 20 lateral barbell jumps (over and back=2) 
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