Wednesday

Oct 31, 2018

Workout of the Day Tabata -pushups -jumping squats -ring rows -jumping lunges *add low number from each interval for total score Post WOD Reverse tabata L-sit


Tuesday

Oct 30, 2018

Pre WOD 4 rounds 10 ring dips 40 meter farmers carry (32kg/24kg) Workout of the Day Dumbbell "DT" 5 rounds for time 12 DB deadlifts (#50/#35) 9 DB DB hang power clean 6 DB push press  


Monday

Oct 29, 2018

Pre WOD Front squat 4 X 10 Workout of the Day Every 5 minutes for 15 minutes 15/10 calorie Assault bike 15 wall ball shots (#20/#14) 10 burpees 10/7 calorie row 50 double unders *post time of slowest round


Saturday

Oct 27, 2018

Workout of the Day 8 rounds with a partner, 1 person working at a time 8 thrusters 8 toes to bar 8 lateral over the bar burpees Then.. 8 X 200 meter run, then... 8 rounds¬†of... 8 thrusters 8 toes to bar 8 lateral over the bar burpees Post WOD 3 rounds :30 front plank :30 R side plank :30 L side plank :30 superman    


Friday

Oct 26, 2018

Pre WOD 1 leg romanian deadlift 3 X 6 1 leg box squt 3 X 6 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power snatch (#95/#65) Strict pullups  


Thursday

Oct 25, 2018

Workout of the Day 27 minutes as many reps as possible 9 calorie row 9 kettlebell swings (24kg/16kg) 9 abmat situps 15/15/15 21/21/21 27/27/27, etc.........


Wednesday

Oct 24, 2018

Pre WOD Bent over barbell row 5 X 7 Workout of the Day 5 rounds for time 12/8 calorie Assault bike 10 push press (#95/#65) 8 burpees


Tuesday

Oct 23, 2018

Pre WOD Every :90 for 12 minutes 1 power clean 1 hang squat clean Workout of the Day 5 rounds for time 6 deadlifts (#275/#195) 12 box jumps (24"/20") 24 double unders


Monday

Oct 22, 2018

Workotut of the Day "Chelsea" Every minute on the minute for 30 minutes complete.. 5 pullups 10 pushups 15 squats  


Saturday

Oct 20, 2018

Workout of the Day With a partner, complete for time 50-40-30-20-10 Calorie row Box jumps (24"/20") Wall ball shots (#20/#14)


2019
January 2019 (26)February 2019 (23)March 2019 (21)April 2019 (26)May 2019 (26)June 2019 (24)July 2019 (23)August 2019 (25)September 2019 (25)October 2019 (9)
2018
January 2018 (24)February 2018 (23)March 2018 (26)April 2018 (25)May 2018 (24)June 2018 (23)July 2018 (25)August 2018 (25)September 2018 (22)October 2018 (27)November 2018 (22)December 2018 (22)
2017
January 2017 (22)February 2017 (22)March 2017 (25)April 2017 (24)May 2017 (26)June 2017 (25)July 2017 (22)August 2017 (27)September 2017 (23)October 2017 (25)November 2017 (23)December 2017 (23)
2016
January 2016 (20)February 2016 (21)March 2016 (26)April 2016 (24)May 2016 (24)June 2016 (23)July 2016 (24)August 2016 (24)September 2016 (22)October 2016 (22)November 2016 (21)December 2016 (25)
2015
January 2015 (26)February 2015 (22)March 2015 (35)April 2015 (46)May 2015 (40)June 2015 (35)July 2015 (25)August 2015 (25)September 2015 (20)October 2015 (23)November 2015 (21)December 2015 (26)
2014
January 2014 (24)February 2014 (22)March 2014 (26)April 2014 (25)May 2014 (27)June 2014 (26)July 2014 (26)August 2014 (26)September 2014 (24)October 2014 (22)November 2014 (23)December 2014 (24)
2013
January 2013 (26)February 2013 (23)March 2013 (25)April 2013 (25)May 2013 (27)June 2013 (24)July 2013 (25)August 2013 (27)September 2013 (24)October 2013 (28)November 2013 (25)December 2013 (23)
2012
August 2012 (4)September 2012 (24)October 2012 (29)November 2012 (25)December 2012 (23)