Wednesday

May 31, 2017

Pre WOD Accumulate 10 minutes in front plank position *every break do 10 back extensions Workout of the Day For time 800 meter run 40 box jumps (24"/20") 40 kettlebell swings (24kg/16kg) 600 meter run 30 BJ's 30 KB swings 400 meter run 20 BJ's 20 KB swings 200 meter run 10 BJ's 10 KB swings


Tuesday

May 30, 2017

Pre WOD 1 arm dumbbell rows 5 X 20 (10R/10L) Workout of the Day Every minute on the minute for 18 minutes 1st min: 15/12 calorie row 2nd min: 5 power cleans (athlete choice) 3rd min: AMRAP burpees


Memorial Day Murph

May 29, 2017

Workout of the Day "Murph" For time 1 mile run 100 pullups 200 pushups 300 squats 1 mile run If you have a #20 weight vest, wear it


Friday

May 26, 2017

Pre WOD Every minute on the minute for 12 minutes Even: 5 deadlifts Odd: :30 2 pt front plank Workout of the Day In 14 minutes, climb as far as possible in reps.. 1 power snatch (#75/#55) 1 lateral over the bar burpee 2 power snatch 2 lateral over the bar burpee 3/3, 4/4, 5/5, etc....


Thursday

May 25, 2017

Workout of the Day 24 minutes as many rounds as possible 24 double unders 12 sandbag bent over rows (#65/#40) 24 double unders 24 sandbag clean and press 24 double unders 24 sandbag pushup/pull through


Wednesday

May 24, 2017

Workout of the Day "Squat a ton and run" 4 rounds for time Squat a ton 400 meter run Pick your weight and reps One ton = 2240 lbs225 lbs. = 10 reps205 lbs. = 11 reps185 lbs. = 12 reps155 lbs. = 15 reps135 lbs. = 17 reps115 lbs. = 20 reps95 lbs. = 24 reps65 lbs. = 35 reps45 lbs. = 50 reps Compare to 5/4/2016 Post WOD 40 barbell rollouts  


Tuesday

May 23, 2017

Pre WOD Curtis P's 6 X 3 Workout of the Day For time 27-21-15-9-6-3 Calorie row Kettlebell swings (32kg/24kg) 20 unbroken wall balls ( 10 burpee penalty for any break)


Monday

May 22, 2017

Pre WOD Bench press 5 X 5 Workout of the Day 15 minutes as many reps as possible 1st min: renegade rows (#40/#25) 2nd min: abmat situps 3rd min: DB power cleans


Saturday

May 20, 2017

Workout of the Day Complete with a partner for time 400 meter sandbag carry 200 ground to shoulders with sand bag Every minute on the minute, each teammate steps on and over bow with sandbag 400 meter run with sandbag


Friday

May 19, 2017

Pre WOD Push Press 5 X 5 Workout of the Day "Nicole" 20 minutes as many rounds as possible 400 meter run Max effort pullups Score total pullups Compare to 10/14/2015  


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