Category

2014
Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day Wednesday Double tabata alternating following movements -jumping squats -squats -jumping lunges -lunges
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Workout of the Day Tuesday For time 10 deadlifts (#275/#185) 20 pullups 30 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 50 double unders 40 KB swings 30 box jumps 20 pullups 10 deadlifts
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Workout of the Day Monday 14 minutes as many rounds as possible 10 ice skaters  20 russian twists with med ball (#20/#14) 10 med ball cleans (#20/#14)  
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Workout of the Day Saturday In teams of 3, complete the following, one teammate at each station 3 rounds 7:00 Row for calories AMRAP dumbbell squat clean thruster (#30/#15) AMRAP single unders 2:00 rest   First round, teammates switch every 20 calories, scoring only DBSC’s and SU’s.   Second round, teammates switch every 150 single...
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Workout of the Day Friday 14 minutes as many rounds as possible 3 power snatch (#75/#45) 6 overhead squats 9 toes to bar
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Workout of the Day Thursday For time 10-9-8-7-6-5-4-3-2-1 Power clean (#135/#85) Strict pullups
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Pre WOD 5 rounds, not for time Workout of the Day Wednesday 4 rounds 1:00 row for max cal 1:00 rest 1:00 amrap 10 meter shuttle sprints 1:00 rest 1:00 amrap burpees 1:00 rest
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Workout of the Day Tuesday Veteran’s Day Hero WOD “Morrison” For time 50-40-30-20-10 Wall ball shots (#20/#14)(10’/9′) Box jumps (24″/20″) Kettlebell swings (24kg/16kg)  
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Pre WOD 5 rounds not for time Workout of the Day Monday 15 minutes as many rounds as possible 5 pullups 10 jumping lunges 15 abmat situps
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Workout of the Day Saturday 25 minutes as many rounds as possible 400 meter run with med ball (#20/#14) 20 wall ball shots 15 med ball press 10 lateral jumps over med ball 5 med ball pushups  
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