September 2013

Workout of the Day Monday 14 minutes as many rounds as possible 20 overhead weighted walking lunge steps (#45/#25) 15 burpees 10 knees to elbows

Pre WOD 3:00 plank hold 1:00 plank hold :15 raise right arm :15 raise left arm :15 raise right leg :15 raise left leg :15... Read More

Workout of the Day Friday 2 rounds for time: 3 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats) 6 cycles of the “Bear” barbell... Read More

Pre WOD In 15 minutes, find your heaviest.. Workout of the Day Thursday 15 minutes as many rounds as possible 3 power snatch @ 80%... Read More

Workout of the Day Daniel 50 Pull-Ups 400m Run 21 Thrusters (95/65lb) 800m Run 21 Thrusters (95/65lb) 400m Run 50 Pull-Ups

Workout of the Day Tuesday 7:00 as many reps as possible 8 sumo deadlift high pull (#75/#45) 8 wall ball shots (#20/#14)(10’/9′) 2:00 rest 7:00... Read More

Workout of the Day Monday For time 1K row 30 deadlifts (#185/#135) 100 double unders 30 power cleans (#135/#85) 1K Run 30 shoulder to overhead... Read More

Pre WOD Tabata Jumping lunges Workout of the Day Saturday 25 minute AMRAP 40 med ball situps 400 meter run 40 ground to shoulder 40... Read More

Workout of the Day Friday 3 rounds for time 500 meter row 12 deadlifts (#225/#135) 21 box jumps (24″/21″)  

Workout of the Day Thursday Every minute on the minute for 22:00 Even minutes- :30 max reps power snatch (#95/#65) Odd minutes- :30 max reps... Read More