WOD

DAILY WORKOUT

LEADERBOARD



Saturday

Jun 1, 2019

Workout of the Day With a partner for time 500 row/30 cal bike (done at the same time) then... 100 russian twists 80 KB swings 60 wall ball shots 40 box jumps 20 burpees 4 X 100 meter sprints 20 burpees 40 box jumps 60 wall ball shots 80 KB sings 100 russian twists Then.... 500 row/30 cal bike (done at the same time)


Friday

May 31, 2019

Workout of the Day 30 minutes as many rounds as possible 200 meter sand bag run (#85/#55) 20 meter sand bag bear crawl 20 sandbag clean and press


Thursday

May 30, 2019

Pre WOD Close grip bench press 5 X 7 Workout of the Day For time 16-14-12-10-8-6-4-2 Single arm KB front rack lunge (24kg/16kg) KB swings *do 30 double unders after each round


Wednesday

May 29, 2019

Workout of the Day 3 rounds as many reps as possible 1:00 thrusters (#95/#65) 1:00 power cleans 1:00 burpee box jump over (24"/20") 1:00 pullups 1:00 bike for cal 1:00 rest


Tuesday

May 28, 2019

Workout of the Day 7 rounds 3:00 10 deadlifts (#185/#125) 20 abmat situps Row for max calories 1:00 rest


Memorial Day “Murph”

May 27, 2019

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


Friday

May 24, 2019

Pre WOD 4 rounds Every :05 for :50 do 1 strict pullup 1:00 rest Every :05 for :50 do 1 strict ring dip 1:00 rest *stay hanging from bar or in support position on rings until all 10 reps are complete each interval Workout of the Day 15 minutes as many rounds as possible 10/7 Assault bike calories 10 sandbag over the shoulder (#105/#75) 10 burpees 10 SB step ups (24"/20")


Thursday

May 24, 2019

Workout of the Day 3 rounds for time 100/750 meter row OR 800 meter run 40 kettlebell swings (24kg/16kg) 40 wall ball shots (#20/#14)


Wednesday

May 22, 2019

Pre WOD Overhead squat 5 X 7 Workout of the Day "Christine" 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (#24/#20)  


Tuesday

May 21, 2019

Workout of the Day For time 3 rounds of.. 15 power cleans (#115/#85) 20 pushups 2 rounds of.. 27/21 cal row 75 double unders 1 round of.. 50/35 calorie Assault bike Post WOD 100 abmat situps or 50 GHD situps


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