August 2014

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... Read More

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)... Read More

Pre WOD 5 rounds, not for time   Workout of the Day Thursday For time 400 meter run 40 walking lunge steps 300 meter run... Read More

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

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... Read More

Workout of the Day Monday For time 20-15-10-5 Row for calories Front squat (#135/#85)

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... Read More

Workout of the Day Thursday 3 rounds 5:00 as many rounds as possible 3 hanging dumbell squat cleans (#40/#25) 6 pullups (chest to bar) 9... Read More

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)  

Pre WOD Not for time Partition as necessary Workout of the Day Tuesday 5 rounds for time 20 calorie row 10 dumbell snatch (#50/#30)(5R/5L) 40... Read More