Saturday January 19, 2019

5 Rounds
1 Minute L-Sit hold
15 Back extensions (controlled)

Rest

1 Mile run for time (time separately)

Friday January 18, 2019

21-15-9
DB Clean & Jerks (25/35#)
Pullups
GHD Situps

Thursday January 17, 2019

9 Thrusters (45/65#)
1000m Row
15 Thrusters
1000m Row
21 Thrusters

Wednesday January 16, 2019

1 Mile Run
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings

Sunday January 13, 2019

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

View Previous Times:
Tuesday, September 04, 2018

Saturday January 12, 2019

"Annie"

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

View Previous Times:
Saturday, January 06, 2018

Tuesday January 08, 2019

AMRAP 20 Minutes
5 Thrusters (45/65#)
7 Hang Cleans
10 SDHP

Thursday December 27, 2018

5 Rounds
400m Run
15 Thrusters (35/55#)
10 Burpees

Sunday December 23, 2018

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:
Wednesday, December 24, 2014

Saturday December 22, 2018

750m Row
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbow

View Previous times:
Sunday, September 03, 2017

Friday December 21, 2018

5 Rounds

200M Run

15 Deadlifts (60#/95#)

12 Power Cleans (60#/95#)

9 Front Squats (60#/95#)

6 Push Press/Jerks (60#/95#)

View Previous Times:

Monday, May 11, 2015

Thursday December 20, 2018

400m Run
100m Farmer Carry (35/53# KB)
800m Run
100m Farmer Carry
400m Run

View Previous Times:

Thursday, November 02, 2017

Sunday December 16, 2018

800m Run
then,
10 Rounds
10 Pushups
10 Squats
then,
800m Run

Wednesday December 12, 2018

40-30-20-10-5
Box Jumps (20/24")
Wallball Cleans (12/20#)

Saturday December 08, 2018

750m Row
30 Kettlebell swings
500m Row
20 Kettlebell Swings
250m Row
10 Kettlebell Swings

Wednesday December 05, 2018

15-12-9-6-3
Thrusters (45/65#)
Power Snatch
Toes-to-bar

Saturday December 01, 2018

7 Rounds
10 Burpees
20 Situps

Wednesday November 28, 2018

2 Mile Run

View Previous Times:

Sunday, September 23, 2018

Saturday November 24, 2018

Dirty Thirty

30 Box Jumps (20"/24")
30 Jumping Pullups
30 Kettlebell Swings (26#/35#)
30 Lunges (Steps)
30 Knees 2 Elbows (Situps)
30 Push Press (45/65#)
30 Back Extensions (Good Mornings w/30#/45# Bar)
30 Wallballs (14#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

View Previous Times:
Friday, November 24, 2017

Friday November 23, 2018

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

View Previous times:
Saturday, November 18, 2017

Thursday November 22, 2018

HAPPY THANKSGIVING

7 2-minute rounds
12 Calorie Row
Situps

Post total reps of situps

View Previous Times:
Saturday, June 16, 2018

Wednesday November 21, 2018

800m Run
then,
4 Rounds
12 Pullups
9 Ring Dips
6 Pushups
then,
800m Run

Tuesday November 20, 2018

5 Rounds
10 Hang Squat Cleans
15 Pushups

Saturday November 17, 2018

5 2-Minute Rounds
12 Calorie Row
Max Rep Toes-to-bar
Rest 2 minutes

Friday November 16, 2018

4 Rounds
30 Walking Lunges
10 GHD Situps
10 Back Extensions
20 Jumping Pullups

Wednesday November 14, 2018

21-15-9
Overhead Squats (60/95#)
Box Jumps

Saturday November 10, 2018

3 Rounds
Max hang for time (from a pull-up bar)
Max reps of shoulder presses (45/65#)
Max-calorie row in 20 seconds
Max plank hold for time

Begin attempt at each exercise every 3 minutes

Friday November 09, 2018

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#)

View Previous Times:
Sunday, March 19, 2017

Wednesday November 07, 2018

"Karen"

150 Wallball shots

Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'

View Previous WOD:

Monday, January 13, 2013

Sunday November 04, 2018

1 Mile Run
30 Walking Lunges
25 Squats
20 Situps
15 Pushups
10 Push press