Category

WOD
Workout of the Day Monday Complete as many reps as possible of: 4:00 kettlebell swings (24kg/16kg) 1:00 rest 3:00 box jumps (24″/20″) 1:00 rest 2:00 burpees 1:00 rest 1:00 double unders
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Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run
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Workout of the Day Jackie For time: 1000 meter row 50 Thrusters (#45/#30) 20 Pull-ups
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Workout of the Day Thursday For time: 1 power snatch (#95/#65) 100 meter sprint 2 power snatch 100 meter sprint 3 power snatch 100 meter sprint etc………continue to 10 power snatches
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Workout of the Day Wednesday 12 minutes as many rounds as possible 12 kettlebell swings (32kg/24kg) 12 lateral burpee stick jumps Compare to 3/26/13
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Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round  
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Workout of the Day Saturday In 20 minutes, each team of 14 completes as many reps/cal as possible of:   25 meter sled drive (#135/#90) Row for calories 25 meter tire flip Box jumps (24″/20″) Pullups
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Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dips
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Pre WOD 4 rounds not for time Workout of the Day Thursday 16 minutes as many rounds as possible 1 X 30 meter sled drive (#135/#90) 10 sumo deadlift high pull (#75/#45) 10 burpees
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Pre WOD 5 rounds not for time Workout of the Day Wednesday 12 minutes as many rounds as possible 7 dumbbell squat cleans (#40/#25) 70 double unders
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