Saturday

Apr 29, 2017

Workout of the Day Complete with a partner 3 rds 20 pulls on rower for max cal AMRAP MB cleans 3rds 20 pulls on rower for max cal AMRAP MB burpees 3rds 20 pulls on rower for max cal AMRAP MB overhead lunge 3 rds 20 pulls on rower for max cal AMRAP MB situps Add total calories to total reps and subtract from total time in seconds for score  


Friday

Apr 28, 2017

Pre WOD Weighted step ups 5 X 6 (3R/3L) Workout of the Day For time 21-15-9 Shoulder to overhead (#135/#95) Chest to bar pullups


Thursday

Apr 27, 2017

Pre WOD Every  2 minutes foe 14 minutes 2 squat cleans Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups Compare to 9/14/16  


Wednesday

Apr 26, 2017

Workout of the Day Every minute on the minute for 30 min 1st min: 18/15 calorie row 2nd min: 15 kettlebell swings (24 kg/16kg) 3rd min: AMRAP burpees Post WOD Tabata -hollow rock -superman


Tuesday

Apr 25, 2017

Pre WOD Every minute on the minute for 10 minutes Even: 5 bent over barbell rows Odd: 1 legless rope climb Workout of the Day "Nancy" 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Compare to 8/18/16


Monday

Apr 24, 2017

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 8 DB snatches R arm (#50/#35) 8 lateral stick jumps (20"/16") 8 DB snatches L arm 8 lateral stick jumps


Saturday

Apr 22, 2017

Workout of the Day With a partner, complete for time 10-9-8-7-6-5-4-3-2-1 Thrusters (#95/#65) Calorie row 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (24kg/16kg) Burpees 10-9-8-7-6-5-4-3-2-1 Box jumps (24"/20") Pullups After each partner completes 10 of both movements, both move to 9-8-etc....  


Friday

Apr 21, 2017

Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50 double unders 4th min: 10 strict pullups 5th min: 200 meter run


Thursday

Apr 20, 2017

Workout of the Day "DT" 5 rounds for time 12 deadlifts (#155/#105) 9 hang power cleans 6 push jerks Post Wod 50 barbell rollouts


Wednesday

Apr 19, 2017

Workout of the Day 35 minutes as many rounds as possible 500 meter row 400 meter run 50 double undaers