Tuesday

Jan 31, 2017

Pre WOD Double overhead kettlebell step up 5 X 6 (3R/3L) Workout of the Day 3 rounds for time 25  kettlebell swings (24kg/16kg) 25 wall ball shots (#20/#14) 25 calorie row


Monday

Jan 30, 2017

Pre WOD Every 2 minutes on the minute for 12 minutes 5 bench press Workout of the Day In 14 minutes, ascend as high in reps as possible 1 sumo deadlift high pull 1 lateral step jump  (24"/20") (L+R=1) 2/2, 3/3, 4/4 etc....


Saturday

Jan 28, 2017

Workout of the Day 5:00 AMRAP 10 wall ball shots 5 burpees 2:00 rest 5:00 AMRAP 10 kettlebell swings 5 KB lunges 2:00 rest 5:00 AMRAP 10 medball situps 5 box jumps 2:00 rest 5:00 AMRAP 10 ice skaters 5 pushups


Friday

Jan 28, 2017

Pre WOD Every minute on the minute for 12 minutes 0:00 - 3:00 - 3 reps 4:00 - 7:00 - 2 reps 8:00 - 11:00 - 1 rep Workout of the Day 30 Curtis P's (#95/#65) for time Every minute on the minute complete 3 burpees * Start WOD with 3 burpees


Thursday

Jan 26, 2017

Pre WOD 5 rounds, not for time 20 1 arm dumbbell rows (10R/10L) 20 GHD russian twists (L+R=1) Workout of the Day For time 18-15-12-9-6-3 Front squat (#135/#95) Pullups


Wednesday

Jan 25, 2017

Pre WOD Every 3 minutes for 15 minutes 1st min: 5 strict press 2nd min: 5 strict ring dips 3rd min: rest Workout of the Day 12 minutes as many rounds as possible 6 burpees 12 dumbbell snatches (#50/#30) 24 double unders


Tuesday

Jan 24, 2017

Pre WOD  Every minute on the minute for 12 minutes Even: 3 deadlifts Odd: 15 hollow rocks Workout of the Day 10 rounds :40 row for max calories :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  


Monday

Jan 23, 2017

Workout of the Day "Barbara" 5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3 minutes between rounds Post time of each round   Compare to 12/7/15


Friday

Jan 20, 2017

Pre WOD 5 rounds for quality 10 strict toes to bar 10 dumbbell pullovers Workout of the Day 5 rounds for time 15 calorie row 15 kettlebell swings (24kg/16kg) 39 double unders


Thursday

Jan 19, 2017

Pre WOD Hang power clean 7 X 3 Workout of the Day 20 minutes as many rounds as possible 10 box jumps (24"/20") 10 single arm over head weighted walking lunge steps (#50/#30) (R arm) 10 ring rows 10 single arm over head weighted walking lunge steps (L arm)


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