Category

2013
Pre WOD Every minute on the minute, perform Workout of the Day Wednesday 12 minutes as many rounds as possible 3 muscle ups 40 double unders
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Workout of the Day Tuesday 2 rounds for time 20 calorie row 30 box jumps (24″/20″) 40 overhead walking lunge steps (#45/#25) 50 abmat situps
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Workout of the Day Monday 3:00 AMRAP Wall ball shots (#20/#14)(10’/9′) 2:00 rest 3:00 AMRAP Row for calories 2:00 rest 3:00 AMRAP Kettlebell swings (24kg/16kg) 2:00 rest 3:00 AMRAP Burpees Compare to 1/25/13
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Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of 3-6-9 Shoot throughs Dumbell thrusters (#35/#25) Kettlebell swings (24kg/16kg) While one  teammate completes reps of above, teammate 2 does double unders. Switch every 2 minutes, picking up where your teammate left off
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Pre WOD Tabata russian twists with med ball Workout of the Day Friday Group one 3 rounds for max reps :45 DB squat cleans :15 rest :45 pushups :15 rest :45 kettlebell swings (24kg/16kg) Group 2 performs the following during each of the 3 rounds group 1 is working First round-single unders Second round-plank hold...
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Workout of the Day Happy Thanksgiving “Nutts” For time: 10 handstand pushups 15 deadlifts (#250/#175) 25 box jumps (30″/24″) 50 pullups 100 wall ball shots (#20/#14) 200 double unders 400 meter run with plate (#45/#25)
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Pre WOD In 15-20 minutes, find your heaviest… Workout of the Day Wednesday 10 minutes as many rounds as possible 3 deadlifts @ 70-80% 10 burpees
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Workout of the Day Tuesday 10 rounds for time 10 pullups 10 dips 10 situps 10 squats
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Workout of the Day Monday 8 rounds for max reps :30 hanging power clean (#115/#95) :30 rest :30 lateral barbell jump (L+R=1) :30 rest
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Workout of the Day Saturday In teams of 5, comlete 5 rounds for max reps AMRAP 5:00 of Row for calories Pushups Situps Squats Front plank hold 1:00 rest Each teammate must start at a different station each round. Teammates must change movements each time teammate doing plank hold breaks
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