Month

October 2013
Pre WOD Tabata flutter kick Workout of the Day Saturday In teams of 6, complete the following for time 2 miles of running 800 meters of sled drives (#180/#135) 4K of rowing 800 meters of farmers carry (24kg/16kg) 300 burpees One teammate is always running, teammates switch stations after each 400 meter run interval
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Workout of the Day Friday 4 rounds for max reps 3:00 -300 meter row/shoot throughs, as many reps as possible 1:00 rest  
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Pre WOD Partition as necessary Workout of the Day Thursday 5 rounds for time 30 meter sled drive (#180/#135) 7 push jerks (#135/#85) 10 knees to opposite elbow
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Workout of the Day Wednesday 12 minutes as many rounds as possible 10 dumbbell squat clean thrusters (#30/#20) 2 legless rope climbs
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Pre WOD Every :30 for ten minutes, complete.. Workout of the Day Tuesday For time: 100 kettlebell swings (24kg/16kg) Every break complete 10 hand release pushups
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Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock...
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Pre WOD “Bring Sally Up” Workout of the Day Saturday In teams of 4, complete as many reps/calories as possible in 18 minutes.. Row for calories Burpees Abmat situps Ground to overhead (#45/#25) Teammates much switch stations every 20 calories on rower  
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Workout of the Day Friday Every minute on the minute, for 12 minutes, complete…. 3 deadlifts (#245/#155) As many reps as possible of box jumps (30″/24″) Score is total box jumps
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Workout of the Day Thursday 5:00 sled pull  for max distance in meters (3/4 BW) 2:00 rest 5:00 row for max calories 2:00 rest 5:00 front plank hold Score equals total meters plus total calories less total time in seconds beyond 5:00 to accumulate 5:00 of plank
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Pre WOD 5 X 5-10 strict pullups -weighted -bodyweight or – assisted Workout of the Day Wednesday For time: 20 clean and jerks (#135/#85) 800 meter run 20 clean and jerks
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