Month

August 2014

Saturday

Workout of the Day Saturday In teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement...
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Friday

Pre WOD 4 rounds, not for time 7 weighted good mornings 5-7 reps of.. Weighted pullups or Strict pullups (BW) or Band assisted pullups (strict)...
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Wednesday

Workout of the Day Wednesday 3 rounds for time 30 deadlifts (#135/#85) 30 burpees 30 wall ball shots (#20/#14)(10″/9″)

Tuesday

Workout of the Day 5:00 amrap kettlebell step ups (24kg/16kg) 2:00 rest 5:00 amrap kettlebell clean and jerk (24kg/16kg) 2:00 rest 5:00 sled pull for...
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Friday

Workout of the Day Friday 5 rounds 3:00 -200 meter run As many reps as possible of wall ball shots (#20/#14)(10’/9′) 1:00 rest Score is...
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Wednesday

Workout of the Day Wednesday 20 minutes as many rounds as possible 1 X 30 meter sled drive (#180/#135) 5 clean and jerks (#135/#95)