Sunday, February 26, 2017

Sunday February 26, 2017

AMRAP 15 minutes

250M Row
7 Push Press

View Previous Times:
Saturday, January 28, 2017

Saturday, February 11, 2017

Saturday February 11, 2017

1 mile run for time
Rest, then
20 Pullups
30 Lunges
40 Squats
50 Kettlebell Swings
(May break up any way you want)

Saturday, February 4, 2017

Saturday February 04, 2017

5 Rounds
250m Row
5 Box Jumps
10 Burpees
15 Situps


Saturday, January 28, 2017

Saturday January 28, 2017

AMRAP 15 minutes

250M Row
7 Push Press

View Previous Times:

Wednesday, January 25, 2017

Saturday, January 14, 2017

Saturday, January 14, 2017

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

View Previous Times:
October 29, 2013

Wednesday, December 21, 2016

Wednesday December 21, 2016

10 Thrusters (80#/135#)
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)

View Previous Times:
Wednesday, January 22, 2014

Sunday, December 18, 2016

Sunday December 18, 2016

150 Kettlebells

200M Run anytime you stop swinging or you put the kettlebell down.

View Previous Times:
Sunday, June 07, 2009

Wednesday, December 14, 2016

Wednesday, November 23, 2016

Wednesday November 23, 2016

21 18 15 12 9 6
100' Lunges
Pullups
Situps

View Previous Times:
Friday, March 19, 2010

Wednesday, November 16, 2016

Wednesday November 16, 2016

7 Rounds
7 Thrusters (65/95)
7 Burpees

View Previous Times:
Saturday, April 03, 2010

Sunday, November 13, 2016

Sunday November 13, 2016

4 Rounds
400M Run
15 Wallballs (12/20)
15 Box Jumps 24"

View Previous times:

Saturday, November 12, 2016

Saturday November 12, 2016

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

View Previous Times:
Sunday, July 28, 2013

Wednesday, November 9, 2016

Wednesday November 09, 2016

AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35)
25 Double Unders (75 Singles)
10 Ring Dips

View Previous Times:
Thursday, July 16, 2015

Monday, November 7, 2016

Monday November 07, 2016

3 Rounds
500m Row
21 Burpees
400m Run

View Previous Times:
Saturday, May 23, 2009

Wednesday, November 2, 2016

Wednesday November 02, 2016

5 Rounds (65/95)
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks

View Previous times:
Tuesday, March 22, 2011

Sunday, October 30, 2016

Sunday October 30, 2016

4 Rounds
400M Run
50 Air Squats

View Previous Times:
Tuesday, February 05, 2013

Saturday, October 29, 2016

Wednesday, October 26, 2016

Wednesday October 26, 2016

"Helen"

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

I am going back to the beginning and will do the WODs as posted from May 19, 2009.

View Previous Times:
Saturday, March 05, 2016

Sunday, October 23, 2016

Sunday October 23, 2016

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

View Previous times:
Saturday, July 02, 2016

Saturday, October 22, 2016

Saturday October 22, 2016

3 Rounds
500m Row
20 KB SDHP (35/53#)
20 Situps

Wednesday, October 19, 2016

Wednesday October 19, 2016

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the begining of each round and finish with one.

View Previous Times:
Tuesday, December 23, 2014

Monday, October 10, 2016

Monday October 10, 2016

1000m Row
25 Double Unders
25 Kettlebell Swings (35/53#)
750m Row
20 Double Unders
20 Kettlebell Swings (35/53#)
500m Row
15 Double Unders
15 Kettlebell Swings (35/53#)
250m Row
10 Double Unders
10 Kettlebell Swings (35/53#)

Sunday, October 9, 2016

Sunday October 09, 2016

3 Rounds
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats

View Previous Times:
Wednesday, July 14, 2015

Wednesday, October 5, 2016

Wednesday October 05, 2016

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

View Previous Times:
Wednesday, August 03, 2016

Thursday, September 29, 2016

Thursday September 29, 2016

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

Wednesday, September 28, 2016

Wednesday September 28th, 2016

800m Run
25 Double Unders
then,
21-15-9
Wallballs
Burpees
then,
25 Double Unders
800m Run

Wednesday, August 3, 2016

Wednesday August 03, 2016

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

View Previous Times:
Sunday, October 11, 2015

Monday, August 1, 2016

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 4, 2016

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")

View Previous Times:
Saturday, March 19, 2016