WOD

DAILY WORKOUT

LEADERBOARD



Wednesday

Sep 18, 2019

Pre WOD Alternating double tabata -barbell tricep extension -barbell curl *bar may not be set down Workout of the Day Every 4:00 for 24:00 100 meter farmers carry (32kg/24kg) 50 double unders AMRAP pullups


Tuesday

Sep 17, 2019

Pre WOD  4 rounds, not for time 7 weighted good mornings :30 hollow rock Workout of the Day 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(RX+ #30/#20) 1:00 AMRAP hang power snatch (#75/#55)(RX+ #95/#75) 1:00 bike for max calories 1:00 rest


Monday

Sep 16, 2019

Pre WOD Strict press 5-5-5 Push press 3-3-3 Workout of the Day 5 rounds 2:30 250/200 meter row AMRAP power cleans (#135/#95) :30 rest


Saturday

Sep 14, 2019

Workout of the Day With a partner for time 800 meter run with medball (4 X 200) 30 partner medball over bar toss 60 med ball partner situps Then, 10 rounds of...... P1: 25 meter MB overhead lunge P2: 5 burpees Then... 60 med ball partner situps 30 partner medball over bar toss 800 meter run with medball (4 X 200)    


Friday

Sep 13, 2019

Pre WOD "Bring Sally Up" Workout of the Day 14 minutes as many rounds as possible 12 hang DB split snatch (#70/#50) 48 double unders


Thursday

Sep 13, 2019

Pre WOD 5 rounds not for time 10 double DB bent over row 20 arm/leg raise front planks Workout of the Day For time 100 sandbag cleans (#105/#65) *every minute on the minute do 5 burpees


Wednesday

Sep 11, 2019

Workout of the Day 2001 seconds as many rounds as possible 9 overhead squats (#95/#65) 11 calorie Assault bike 9 pullups 11 calorie row 9 toes to bar 11 burpees


Tuesday

Sep 10, 2019

Pre WOD Every minute on the minute for 10 minutes 3 double kettlebell Curtis P's Workout of the Day Every 3:00 for 18:00 200 meter run 10 box jumps (24"/20") 20 abmat situps *post time of slowest round


Monday

Sep 10, 2019

Workout of the Day For time 21-18-15-12-9-6-3 Front squat (#135/#95) Hand release pushups *complete 25 double unders after each round Post WOD 200 flutter kicks (L+R=1)


Saturday

Sep 7, 2019

Workout of the Day For time 800 meter run 40 squats 20 burpees over bar 10 hang power cleans 20 burpees over bar 40 squats 1000/750 meter row 40 squats 20 burpees over bar 10 hang power cleans 20 burpees over bar 40 squats 800 meter run    


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