Friday

Jan 30, 2015

Workout of the Day FridayFor time 50 weighted box step overs (#40/#25)(24"/20") 50 knees to elbows 50 burpees Use DB's for step overs, RX weight is per hand Partition reps in any manner


Thursday

Jan 29, 2015

Pre WOD Death by strict pullups Workout of the Day Thursday20 minutes as many rounds as possible 21 calorie row 14 lateral burpees over the bar 7 hanging power snatches (#95/#65)  


Wednesday

Jan 28, 2015

Workout of the Day Wednesday5 rounds for time 250 meter row 15 pushups 2:00 rest 5 rounds for time 50 double unders 10 ring rows


Tuesday

Jan 27, 2015

Workout of the Day Tuesday3 rounds for time 10 deadlift (#95/#65) 20 pullups 10 hanging power cleans  20 toes to bar 10 push press 20 burpees


Monday

Jan 26, 2015

Workout of the Day MondayFor time 100 med ball cleans (#20/#14) Every minute on the minute, stop and do 5 burpees Post WOD Accumulate 5:00 in front plank position


Monday

Jan 26, 2015

Workout of the Day MondayFor time 100 med ball cleans (#20/#14) Every minute on the minute, stop and do 5 burpees


Saturday

Jan 24, 2015

Workout of the Day SaturdayComplete with a partner 6:00 amrap Wall ball shots (#20/#14) Row for calories 2:00 rest 6:00 amrap Box jumps (24"/20") Plate ground to overhead (#45/#25) 2:00 rest 6:00 amrap Pushups Pullups 2:00 rest 6:00 amrap Burpees Situps Teammates switch movements in any manner during each interval


Friday

Jan 23, 2015

Workout of the Day Friday5 rounds for time 300 meter row 10 pullups (1st 5 strict, 2nd 5 kipping) 10 front squats (#135/#85)  


Friday

Jan 23, 2015

Workout of the Day Friday5 rounds for time 300 meter row 10 pullups (1st 5 strict, 2nd 5 kipping) 10 front squats (#135/#85)  


Thursday

Jan 22, 2015

Pre WOD 5 rounds, not for time Workout of the Day Thursday10 minutes as many rounds as possible 5 deadlifts (#245/#155) 10 ring dips   Post WOD Accumulate 2:00 in L/tuck sit position