Friday

Nov 28, 2014

Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6" med ball hold with feet Workout of the Day Friday20 minutes as many rounds as possible 40 double unders 20 overhead squats (#65/#45) 400 meter row 20 back squats (#65/#45)


Wednesday

Nov 26, 2014

Pre WOD 5 rounds, not for time Workout of the Day WednesdayTabata - row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step ups with KB (hold in goblet squat position) Complete all eight intervals of each movement before going to next Score is total of lowest interval from each movement


Tuesday

Nov 25, 2014

Pre WOD 5 rounds, not for time Workout of the Day Tuesday10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10 lateral over bar burpees 10 jumping squats with med ball (#20/#14)  


Monday

Nov 24, 2014

Workout of the Day Monday14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB snatch L arm 7 box jumps (30"/24")  


Saturday

Nov 22, 2014

Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day SaturdayIn teams of 4, complete 3 rounds of the following 1:00 amrap lateral jumps 1:00 amrap kettlebell swings (24kg/16kg 1:00 row for max meters 1:00 amrap abmat situps 1:00 amrap wall ball shots


Friday

Nov 21, 2014

Workout of the Day Friday18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double unders


Thursday

Nov 20, 2014

Pre WOD 5 rounds, not for time Workout of the Day Thursday5 rounds 2:00 10 power snatches (#95/#65) Row for max calories 1:00 rest Score=total calories


Wednesday

Nov 19, 2014

Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day WednesdayDouble tabata alternating following movements -jumping squats -squats -jumping lunges -lunges


Tuesday

Nov 18, 2014

Workout of the Day TuesdayFor time 10 deadlifts (#275/#185) 20 pullups 30 box jumps (24"/20") 40 kettlebell swings (24kg/16kg) 50 double unders 40 KB swings 30 box jumps 20 pullups 10 deadlifts


Monday

Nov 17, 2014

Workout of the Day Monday14 minutes as many rounds as possible 10 ice skaters  20 russian twists with med ball (#20/#14) 10 med ball cleans (#20/#14)  


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