July 2013

Workout of the Day Wednesday 7 rounds for time 7 front squats (#135/#85) 14 box jumps (24″/20″) 21 abmat situps

Workout of the Day 4 rounds for time of: 30 squats 400 meter run Then… 50 snatches (#75/#45)  

Workout of the Day Monday 14:00 as many rounds as possible 3 deadlift (80% of 1 rep max) 3 muscle ups 30 double unders Post... Read More

Pre WOD 1000 single unders for time Workout of the Day Saturday For time: 800 meter run 15 toes to bar 20 kettlebell swings (32kg/24kg)... Read More

Pre WOD Every 2:00, complete the following cycle twice for 5 rounds 1 power clean 1 push press 1 front squat Use  80% of 1... Read More

Pre WOD In 15 minutes, find your heaviest snatch Workout of the Day Thursday 4 rounds for time 30 meter sled drive (#180/#135) 400 meter... Read More

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Wednesday 14 minutes as many rounds as possible 3... Read More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 21-15-9 Burpees Kettlebell swings (32kg/24kg) Box jumps (30″/24″)   Compare to... Read More

Workout of the Day Monday 15 minutes as many rounds as possible 14 sumo deadlift high pulls (#75/#45) 50 double unders 7 push press

Pre WOD 4 rounds, not for time Workout of the Day Friday 5 rounds for max reps :30 deadlift @ 3/4 body weight :30 push... Read More