Aug 17, 2013

Workout of the Day SaturdayWith a partner, complete 4 rounds for time 40 med ball situps (#20/#14), partners 4 feet apart 40 med ball shots over bar 400 meter med ball run If med ball is dropped or set down, both partners stop and immidiately do 10 burpees


Aug 16, 2013

Workout of the Day Nancy5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)


Aug 15, 2013

Workout of the Day Thursday6 rounds 1:00 unbroken max distance one way sled pull (#135/#90) Pull sled back to start position Then immediately,  ME dumbell bench press Rest 2-3 min between rounds Score is total DB BP reps


Aug 14, 2013

Workout of the Day Wednesday12 minutes as many rounds as possible 6 dumbbell squat clean thrusters (#40/#25) 12 burpees


Aug 13, 2013

Workout of the Day Tuesday7 rounds for time 25 meter sled drive (#180/#135) 7 snatches (#95/#65) 7 knees to elbows


Aug 12, 2013

Pre WOD 5 rounds, not for time. Ring rows follow immediately after barbell rows, no rest between movements Workout of the Day Monday14 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 ring pushups 200 meter run


Aug 10, 2013

Workout of the Day SaturdayIn two teams of 10, complete the following work load for time 40 X 25 meter tire flips 40 X 100 meter farmers carry (50/30) 40 X 25 meter sled drive (#135/#90) 12,000 meter row Any teammates not working on any of the above tasks, will do AMRepsAP of: Burpees Kettlebell swings (24kg/12kg) Every rep of burpees and kb swings will count as one second toward the OTHER teams time to complete their workload, ex...240 total bu


Aug 9, 2013

Pre WOD 500 meter row PR attempt Workout of the Day Fran21-15-9 Thrusters (95/65lb) Pull-ups


Aug 8, 2013

Workout of the Day ThursdayFor time: 40-30-20-10 Walking overhead lunge (#45/#25) Burpees


Aug 7, 2013

Pre WOD 4 rounds , not for time   Workout of the Day WednesdayFor time 18-15-12-9-6-3 Shoulder  to overhead (#115/#75) Lateral box over jumps (20")

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