WOD

WOD

Daily Workout

 

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WOD

1409

Friday

June 21, 2013
Workout of the Day Friday3 rounds for time 10 dumbbell snatch right arm (#50/#30) 20 box jumps (24"/20") 10 dumbbell snatch left arm 20 burpees

1400

Friday

June 20, 2013
Pre WOD Partner med ball work 2 rounds 10 chest pass 10 overhead pass 10 right side pass 10 left side pass Seated partner must keep heels off ground at all times Workout of the Day Friday4 rounds for time 25 meter sled drive (#180/#135) 50 squats 25 double unders Compare to 11/5/12   CF Cardio WOD 8 X 100 on the :45 or :55 6 X 200 on the 1:00 or 1:30 4 X 400 on the 2:00 or 2:30 Stay with interval chosen

1391

Wednesday

June 19, 2013
Pre WOD Partition as necessary Workout of the Day WednesdayFor time 1000 meter row 50 thrusters (#95/#65) 800 meter run  

1379

Tuesday

June 18, 2013
Pre WOD 4 rounds, not for time Workout of the Day Randy75 snatches for time (#75/#45)

1376

Monday

June 17, 2013
Pre WOD 5 rounds, not for time Workout of the Day Monday15 minutes as many rounds as possible 6 box jumps (24"/20") 9 pushups 12 kettlebell swings (32kg/24kg)  

1358

Saturday

June 15, 2013
Pre WOD 3 rounds, not for time 200 M run 2:00 plank hold Workout of the Day SaturdayIn two teams, complete as many reps/cal as possible in 20 minutes of: Tire flips Pushups Thrusters (30% of body weight) Burpees Row for calories Two people working at each station at a time, rotate to a new station every minute

1357

Friday

June 14, 2013
Workout of the Day Friday2 rounds for time 500 meter row 40 wall ball shots (#20/#14) 30 walking lunge steps 20 sumo deadlift high pulls (#85/#55) 10 knees toelbows   Compare to 1/8/13

1337

Thursday

June 13, 2013
Pre WOD Partition in any manner Workout of the Day Friday5 rounds for max reps :30 burpees :30 rest :30 kettlebell swings (24kg/16kg) :30 rest :30 10 meter shuttle sprints :30 rest   CF Cardio WOD 30 double unders 400 M run 15 burpees 20 DU's 600 M run 15 burpees 10 DU's 800 M run 15 burpees 20 DU's 600 M run 15 burpees 30 DU's 400 M run 15 burpees

1333

Wednesday

June 12, 2013
Pre WOD In approx 15 minutes, work up to.. Workout of the Day WednesdayFor time 5-4-3-2-1 Push jerk @ 75% Back squat- same load, double the reps Post WOD 40 barbell rollouts

1325

Tuesday

June 11, 2013
Workout of the Day Tuesday4 rounds for time: 30 jump and touch (12" outside reaching height) 20 deadlifts (#185/#115) 10 handstand pushups   CF Cardio WOD 8 X 400 meter runs Pick pace group, no changing during WOD Adv: 2:15-2:30 Int: 2:45-3:00 Beg: 3:15+ Interval time includes any leftover time to rest Post WOD 50 lunges each leg 50 abmat situps Mobility