Friday

Jun 28, 2019

Workout of the Day 20 minutes as many rounds as possible 200 meter run 10 sandbag "Bear" complex 10 lateral burpees over sandbag


Thursday

Jun 27, 2019

Pre WOD 5 rounds, not for time 10-15 archer pushups on rings 1 peg board ascent Workout of the Day 15 minutes as many rounds as possible 3 power snatch 6 overhead squats 9 toes to bar 12 calorie row


Wednesday

Jun 27, 2019

Workout of the Day "Squat a Ton and Run" 4 rounds for time Squat a ton Run 400 meters 1 meteric ton is... 275 lbs = 8 reps 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps 95 lbs. = 24 reps 65 lbs. = 35 reps 45 lbs. = 50 reps   Post WOD


Tuesday

Jun 25, 2019

Pre WOD  5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day 3 rounds for time 500 meter row 12 burpees 21 box jumps (24"/20")


Monday

Jun 25, 2019

Workout of the Day 5 rounds for time 40 walking lunge steps 30 abmat situps 20 pushups 10 DB power cleans (#50/#35) *Rx+... 15 GHD situps/10 handstand pushups/#70/#50


Saturday

Jun 22, 2019

Workout of the Day Dissecting "Kelly" With a partner.. 30 minutes as many rounds as possible 400 run 30 wall ball shots (#20/#14) 30 box jumps (24"/20")  


Friday

Jun 21, 2019

Workout of the Day 4 rounds 2:00 12 wall ball shots (#20/#14) Row for max calories 1:00 rest 4 rounds 2:00 12 kettlebell swings (32kg/24kg) Max 10 meter shuttle sprints 1:00 rest *3:00 rest after first 4 rounds


Thursday

Jun 20, 2019

Workout of the Day "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 X BW) Bench Press (BW) Clean (.75 X BW)


Wednesday

Jun 19, 2019

Workout of the Day "Triple 3" For time 3000 meter row 300 double unders 3 mile run


Tuesday

Jun 18, 2019

Pre WOD 5 minutes as many reps as possible Double kettlebell front rack  lunges *KB's may not be set down Workout of the Day 14 minutes as many rounds as possible 7 power snatches (#115/#85) 7 lateral over the bar burpees 7 strict pullups


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