Category

2014
Pre WOD 5 rounds, not for time Workout of the Day 5 rounds for max reps :40 work / :20 rest Kettlebell swings (24kg/16kg) Abmat situps Double unders Rotate through movements
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Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-ups
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Pre WOD 5 rounds, not for time Workout of the Day Friday 5 rounds for time 20 wall ball shots (#20/#14)(10’/9′) 10 deadlifts (#185/#135)
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Workout of the Day Thursday Paleo Challenge WOD #2 5:00 row for max calories 1:00 rest 4:00 amrap kettlebel swings (24kg/16kg) 1:00 rest 3:00 amrap box jumps (24″/20″) 1:00 rest 2:00 amrap pullups 1:00 rest 1:00 10 meter shuttle sprints
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Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total reps
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Pre WOD In 15 minutes, find your heaviest Workout of the Day Tuesday 16 minutes as many rounds as possible 6 squat cleans @ 60% 12 knees to elbows 24 double unders
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Pre WOD 5 rounds, not for time Workout of the Day Monday Paleo Challenge WOD #1 For time: 750 meter row, then.. 3 rounds 30 abmat situps 20 push press (#95/#65) 10 burpees, then.. 500 meter row
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Workout of the Day Friday 10 rounds for time 1 round of “Cindy” (5 pullups/10 pushups/15 squats) 3 deadlifts (#255/#155)    
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Workout of the Day Thursday 20 minutes as many rounds as possible 21 calorie row 14 hanging power cleans (#95/#65) 7 knees to elbows
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Pre WOD Partition in any manner 40 ring rows 40 strict ring dips with turnout at extension to hollow body position Workout of the Day Wednesday 7 rounds for time 7 sumo deadlift high pull (#75/#45) 7 power snatch 7 overhead squats Compare to 2/7/13  
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