Wednesday, May 24, 2017

Wednesday May 24, 2017

400M Run
25 SDHP (45/75#)
25 Double Unders
25 Wallballs
25 Situps
400M Run
25 Situps
25 Wallballs
25 Double Unders
25 SDHP (45/75#)
400M Run

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Wednesday, March 09, 2016

Sunday, May 21, 2017

Sunday May 21, 2017

AMRAP 20 minutes
400m Run
20 Situps
10 OH Squats (60/95#)

Saturday, May 20, 2017

Saturday May 20, 2017

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Wednesday, October 26, 2016

Wednesday, May 17, 2017

Wednesday, May 10, 2017

Wednesday May 10, 2017

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

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Tuesday, October 20, 2015

Tuesday, May 9, 2017

Tuesday May 09, 2017

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

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Tuesday, September 08, 2015

Sunday, April 30, 2017

Sunday April 29, 2017

800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run

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Friday, August 08, 2014

Wednesday, April 26, 2017

Wednesday April 26, 2017

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

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Sunday, April 23, 2017

Sunday April 23, 2017

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

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Tuesday, February 10, 2015

Saturday, April 22, 2017

Saturday April 22, 2017

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

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Saturday, October 1, 2011

Wednesday, April 19, 2017

Wednesday, April 19, 2017

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

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Wednesday, May 18, 2016

Saturday, April 15, 2017

Saturday April 15, 2017

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

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Friday, April 14, 2017

Friday April 14, 2017

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

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Friday, May 27, 2016

Wednesday, April 12, 2017

Wednesday April 12, 2017

"Annie"

50-40-30-20-10
Double Unders
Situps

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December 26, 2014

Sunday, April 9, 2017

Sunday April 09, 2017

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Thursday, October 13, 2011

Saturday, April 8, 2017

Saturday April 08, 2017

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

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Thursday, May 28 2015

Wednesday, April 5, 2017

Wednesday April 05, 2017

6-9-12-9-6
Burpees over the bar
Front Squats (110/185#)
Pullups

Sunday, April 2, 2017

Sunday April 02, 2017

1 Mile Run
25 Wallball Squat Cleans (12#/20#)*
25 Pushups (Hand Release)
20 Wallball Squat Cleans (12#/20#)*
20 Pushups (Hand Release)
15 Wallball Squat Cleans (12#/20#)*
15 Pushups (Hand Release)
10 Wallball Squat Cleans (12#/20#)*
10 Pushups (Hand Release)
5 Wallball Squat Cleans (12#/20#)*
5 Pushups (Hand Release)
1 Mile Run

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Saturday, April 1, 2017

Saturday April 01, 2017

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

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Tuesday, August 11, 2015

Wednesday, March 29, 2017

Wednesday March 29, 2017

800m Run
then,
5 Rounds
10 Wallballs
10 Burpees
then,
400m Run

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Saturday, January 02, 2016

Sunday, March 26, 2017

Sunday March 26, 2017

17.5 CF Open WOD

10 Rounds
9 Thrusters (60/95#)
35 Double Unders


Saturday, March 25, 2017

Saturday, March 25, 2017

500m Row
then,
12-9-6
Squat Cleans (60/95#)
Ring Dips
Pullups
then,
500m Row

Wednesday, March 22, 2017

Wednesday March 22, 2017

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

Sunday, March 19, 2017

Sunday March 19, 2017

200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)

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Monday, July 29, 2013

Friday, March 17, 2017

Friday March 17, 2017

2 Rounds
15 Weighted Walking Lunges (35/55# DBs on shoulders)
16 Toes-to-bar
8 Power Cleans (35/55# DBs)
Then 2 Rounds
15 Weighted Walking Lunges
16 Pullups
8 Power Cleans

AMRAP 12 minutes



Thursday, March 16, 2017

Thursday March 16, 2017

400M Run
25 SDHP (45/75#)
25 Double Unders
25 Wallballs
25 Situps
400M Run
25 Situps
25 Wallballs
25 Double Unders
25 SDHP (45/75#)
400M Run

View Previous Times:
Wednesday, March 09, 2016

Sunday, March 12, 2017

Sunday March 12, 2017

4 Rounds
10 Thrusters (45/75#)
10 Burpees
10 SDHP (45/75#)

25 Double Unders and,

1 Mile Run

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Thursday, June 25, 2015

Wednesday, March 8, 2017

Wednesday March 08, 2017

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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Tuesday, April 05, 2016

Sunday, March 5, 2017

Saturday, March 4, 2017

Saturday March 04, 2017

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous times:
Thursday, March 16, 2016