July 2014

Workout of the Day Thursday 18 minutes as many rounds as possible 30 meter sled drive (#180/#135) 10 kettlebell swings (32kg/24kg) 200 meter run

Pre WOD Every minute on the minute for 10 minutes complete.. Workout of the Day Randy 75 snatches for time (#75/#45)

Workout of the Day Tuesday In 20 minutes, complete a 1 mile run, then, as many rounds as possible of…. 15 wall ball shots (#20/#14)(10’/9)... Read More

Pre WOD 5 rounds, not for time Workout of the Day Monday 12 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 box jumps... Read More

Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14)(10’/9′) 150 situps 150 burpees 150 squats One teammate works... Read More

Pre WOD 3 X prowler suicides (#90/#45) 5 meter/10 meter/15 meter/20 meter Workout of the Day Friday 12 minutes as many rounds as possible 7 kettlebell... Read More

Workout of the Day Thursday Complete as many rounds as possible in 18 minutes of.. 1 squat clean to thruster (#135/#85) 100 meter run 2... Read More

Workout of the Day Wednesday 2 rounds for time 25 calorie row 25 box jumps 25 calorie row 25 pushups 25 calorie row 25 deadlifts... Read More

Workout of the Day Tuesday 6 rounds  :40 amrap strict pullups :20 rest :40 amrap burpees :20 rest  

Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00... Read More