Wednesday August 03, 2016

3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)

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Sunday, October 11, 2015

Monday August 01, 2016

With a continuous running clock:

AMRAP 4 minutes
Clean & Jerks (80/135#)
AMRAP 4 minutes
Row for distance or calories
AMRAP 4 minutes
Burpees

Monday July 04, 2016

Added one more WOD for the month:

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

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Saturday, March 19, 2016

Sunday July 03, 2016

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

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Tuesday, June 09, 2015

Saturday July 02, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Wednesday, May 11, 2016

Friday July 01, 2016

Row 2500 meters
or
Run 1.5 miles (2414 meters)

Thursday June 30, 2016

800m Run
10 Box Jumps
25 Situps
25 Walking Lunges
50 Double Unders
25 Walking Lunges
25 Situps
10 Box Jumps
800m Run

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Wednesday, March 30, 2016

Wednesday June 29, 2016

We are trying something new for the next month, due to time constraints and falling off the Fitness Wagon. We will post 4 WODs for the month. The goal is to complete 4 WODs a week. The WODs can be completed in any order, ideally doing all 4 in a 1 week period. If anyone has any other ideas or workouts they have liked, let us know!

Saturday June 18, 2016

2.2 Mile Run

Wednesday June 08, 2016

800m Run
40 Kettlebell Swings (35/53#)
30 Double Unders
600m Run
30 Kettlebell Swings
20 Double Unders
400m Run
20 Kettlebell Swings
10 Double Unders

Monday May 30, 2016

5K Run

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Saturday, May 02, 2015

Friday May 27, 2016

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Monday, April 13, 2015

Friday May 20, 2016

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

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Wednesday, May 20, 2015

Wednesday May 18, 2016

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

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Wednesday, May 13, 2015

Saturday May 14, 2016

500m Row
2 Rounds
10 Deadlifts (Bodyweight)
10 Push Press (45/75#)
30 Walking Lunges
2 Rounds
10 Deadlifts
10 Push Press
500m Row

Wednesday May 11, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Wednesday, April 13, 2016

Saturday May 07. 2016

500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps

Sub Run for Row. Meter for Meter!

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Tuesday, November 18, 2014

Wednesday May 04, 2016

400m Run
25 Double Unders
then,
21-15-9
Burpees
Kettlebell swings (35/53#)
then,
25 Double Unders
400m Run

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Saturday, April 02, 2016

Saturday April 30, 2016

500M Row
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps

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Saturday, June 05, 2010

Wednesday April 27, 2016

Sprint Row for time - 250M
Rest as needed
1 Mile Run
Rest as needed
Sprint Row for time - 250M
Rest as needed
50 Burpees

Saturday April 23, 2016

1 Mile Run
Rest 2 minutes
25 Kettlebell Swings (35/53#)
25 Situps
25 Squats
25 Pushups
25 Double Unders
800m Run

Friday April 22, 2016

4 4-minute Rounds
15 Wallballs (12#@9ft/20#@10ft)
30 Wallball Cleans
Max Row (calories)
Rest 3 minutes

Wednesday April 20, 2016

800m Run
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")

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Thursday, August 20, 2015

Saturday April 16, 2016

AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)

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Tuesday, September 22, 2015

Friday April 15, 2016

AMRAP in 4 Minutes
400M Run
AMRAP of Kettlebell Swings (35#/53#)

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Pushups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders

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Thursday, June 04, 2016

Wednesday April 13, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Saturday, February 27, 2016

Tuesday April 05, 2016

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.

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Friday, August 21, 2016

Monday April 04, 2016

AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar

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Sunday, August 23, 2016

Sunday April 03, 2016

AMRAP 15 minutes
500m Row
10 Deadlifts (body weight)

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Thursday, April 23, 2015

Saturday April 02, 2016

400m Run
25 Double Unders
then,
21-15-9
Burpees
Kettlebell swings (35/53#)
then,
25 Double Unders
400m Run

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Wednesday, August 12, 2015