Category

2014
Workout of the Day Wednesday For time 10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14)(10’/9′) Box jumps (30″/24″) Strict pullups 
Read More
Workout of the Day Tuesday For time 800 meter run 40 kettlebell swings (32kg/24kg) 600 meter run 30 KB swings 400 meter run 20 KB swings 200 meter run 10 KB swings
Read More
Workout of the Day Monday For time 39 calorie row, then 5 rounds of.. 1 rope climb 3 weighted walking lunge steps (#115/#75)(L+R=1) 9 shoulder to overhead (#115/#75) Then,  39 calorie row
Read More
Workout of the Day Saturday Complete with a partner 3:00 amrap 20 alternating med ball over bar 200 meter run with med ball 2:00 rest 3:00 amrap Alternating burpee box jumps, partner hold med ball overhead 2:00 rest 3:00 amrap Partner med ball situps over box 2:00 rest 3:00 amrap Alternating burpee box jumps, partner...
Read More
Workout of the Day Friday   Squat a ton and run Athletes choose weight and may choose back squat, front squat or overhead squat 4 rounds for time #225=9 reps #205=10 reps #185=11 reps #155=13 reps #135=15 reps #115=17 reps #95=21 reps #65=31 reps #45=44 reps 400 meter run    
Read More
Workout of the Day Thursday In 20 minutes, climb as high in rounds as possible of.. 1 power snatch (#115/#75) 1 muscle up 2 p.snatch 2 MU’s 3 PS/3 MU’s, 4 PS/4MU’s etc………….
Read More
Pre WOD In 15 minutes, find the heaviest load you can complete 3 cycles of the “Bear Complex”     Workout of the Day Wednesday 5 rounds for time 300 meter row 20 kettlebell swings 10 toes to bar
Read More
Pre WOD 4 rounds, not for time :30 hollow body rock :30 handstand hold :30 superman hold Workout of the Day Tuesday 18 minutes as many rounds as possible 30 meter sled drive (#180/#135) 10 burpees 10 dumbbell bench press (#50/#30)  
Read More
Workout of the Day Monday 4 rounds 3:00 as many rounds as possible 5 deadlifts (#225/#135) 20 lateral bar jumps (over and back = 1) 1:00 rest  
Read More
Workout of the Day Saturday In team of 4, generate as much horsepower as possible in 25 minutes of -sled drives -tire flips -farmers carry -box jumps Each team will try to generate as much power as possible during this workout The equation for power is.. load X distance / time -Each teammate determines their...
Read More
1 14 15 16 17 18 29