Thursday

Jan 31, 2019

Workout of the Day 3 rounds for time 30/21 calorie Assault bike 3 rounds of "Cindy" (5 pullups/10 pushups/15 squats) OR 3 rounds of "Mary" (5 handstand pushups/10 pistols/15 pullups) 10 power snatches (#115/#85)    


Wednesday

Jan 30, 2019

Pre WOD 3 rounds not for time :30 double kettlebell bottom of squat hold 10 bent over KB rows 50 band pull aparts 2:00 rest between sets Workout of the Day 15 minutes as many rounds as possible 6 ring dips 9 deadlifts (#205/#135) 12 V-ups


Tuesday

Jan 29, 2019

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press Odd: 5-7 weighted pullups Workout of the Day 5 rounds as many reps as possible :30 row for calories :15 rest :30 kettlebell swings (32kg/24kg) :15 rest :30 double unders 1:00 rest


Monday

Jan 28, 2019

Workout of the Day For time 25-20-15-10-5 Box jump overs (24″/20″) Toes to bar Then, immediately into…. 5-10-15-20-25 Hang power snatch (#75/#55) Wall ball shots (#20/#14)  


Saturday

Jan 26, 2019

Workout of the Day 25 minutes as many rounds as possible 10 burpees 25′ weighted walking lunge (#50/#35) 10 pullups 25′ weighted walking lunge (#50/#35) 10 squats 25′ weighted walking lunge (#50/#35) 10 pushups 25′ weighted walking lunge (#50/#35) 10 kettlebell swings 25′ weighted walking lunge (#50/#35) 10 box jumps (24″/20″) 25′ weighted walking lunge (#50/#35)


Friday

Jan 25, 2019

Pre WOD 3 rounds, not for time 10 hollow rocks 10 medball mountain climbers 10 MB russian twists 10 MB situps *rest 1:00 between rounds Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24″/20″)


Thursday

Jan 24, 2019

Workout of the Day Every 5 minutes on the minute for 25 minutes 5 DB hang clean and jerks R arm (#50/#35) 5 DB hang clean and jerks L arm 10 alternating DB snatches 20/14 calorie Assault bike *record time of slowest round  


Wednesday

Jan 23, 2019

Workout of the Day For time 120 double unders / 60 abmat situps / 60 squats / 30 pushups 100 / 50 / 50 / 25 80 / 40 / 40 / 20 60 / 30 / 30 / 15 40 / 20 / 20 / 10 20 / 10 / 10 / 5


Tuesday

Jan 22, 2019

Pre WOD In 20-25 minutes, find your heaviest 1 rep clean Workout of the Day 12 minutes as many rounds as possible 300/225 meter row 30 kettlebell swings (24kg/16kg) 30 walking lunge steps  


Monday

Jan 21, 2019

Workout of the Day 10 rounds for time :30 DB deadlift :30 rest :30 DB push press :30 rest :30 DB bent over row :30 rest :30 DB front squat :30 rest  


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 (24)November 2019 (5)
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)