October 2014

Workout of the Day Friday 14 minutes as many rounds as possible 60 meter sled drive (30m high push/30 m low push)(#135/#90) 20 lateral jumps... Read More

Workout of the Day Thursday For time 1000 meter row 40 burpees 40 thrusters (#95/#45) 40 box jumps (24″/20″) 40 power cleans (#95/#45) 1000 meter... Read More

Workout of the Day Wednesday For time 18-15-12-9-6-3 Front squat (#135/#85) Pullups

Workout of the Day Tuesday For time 100 kettlebell swings (24kg/16kg) Odd minutes: 3 burpees Even minutes: 5 box jumps (24″/20″)

Pre WOD 5 rounds for quality Workout of the Day Monday For time 400 meter run or 500 meter row 40 pullups 400 meter run... Read More

Workout of the Day Saturday 20 minutes as many rounds as possible Suicide sprint (10m/20m/30m) 20 overhead walking lunge steps (#45/#25) 15 kettlebell sumo deadlift... Read More

Workout of the Day Friday 18 minutes as many rounds as possible 5 pullups 10 box jumps (24″/20″) 15 abmat situps

Workout of the Day Thursday 2 rounds 4:00- 500 meter row then,  as many reps as possible of dumbbell push press (#40/#25) 2:00 rest 4:00-... Read More

Pre WOD Accumulate 2:00 in each of the following positions -ring support -handstand hold -chin over bar -bottom of squat Workout of the Day Wednesday... Read More

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 4 Tabata intervals, not alternating  -kettlebell swings (24kg/16kg) -jumpimg lunges -burpees -weighted step... Read More