Wednesday, December 13, 2017

Wednesday December 13, 2017

60 Squats
50 Wallballs
40 Box Jumps
30 SDHP (35/53# KB)
20 Kettlebell Swings
10 Goblet Squats (35/53# KB)

Sunday, December 10, 2017

Sunday December 10, 2017

1 Mile Run,
Rest 2 minutes
Then,
20 Deadlifts
20 Hang cleans
20 Good Mornings
20 Overhead Squats
20 Push Press

Sunday, December 3, 2017

Wednesday, November 29, 2017

Wednesday November 28, 2017

50-40-30-20-10
Kettlebell Swings (35/53#)
Situps

Saturday, November 25, 2017

Saturday November 25, 2017

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

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Tuesday, November 11, 2014

Friday, November 24, 2017

Friday November 24, 2017

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 (12#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

Thursday, November 23, 2017

Thursday November 23, 2017

HAPPY THANKSGIVING!

AMRAP 15 minutes
250m Row
10 Push press (95/155#)
20 Situps

Wednesday, November 22, 2017

Saturday, November 18, 2017

Saturday November 18, 2017

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)

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Saturday, April 04, 2015

Friday, November 17, 2017

Friday November 16, 2017

100 Double Unders
800m Run
25 Weighted Step-ups (20/24" BJ) (25/45# DBs)

Thursday, November 16, 2017

Thursday November 16, 2017

Hang from a pullup bar for 6 minutes
Every time you drop complete
400m Run
15 Pushups

Tuesday, November 14, 2017

Tuesday November 14, 2017

42-30-18
Wallballs (12#@9 ft./20#@10 ft.)
Situps


Sunday, November 12, 2017

Sunday November 11, 2017

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

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Friday, May 20, 2016

Saturday, November 11, 2017

Saturday November 11, 2017

AMRAP 15 minutes

250M Row
7 Push Press

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Wednesday, August 30, 2017

Thursday, November 9, 2017

Thursday November 09, 2017

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

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Saturday, November 07, 2015

Tuesday, November 7, 2017

Tuesday November 07, 2017

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.

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Sunday, November 5, 2017

Sunday November 05, 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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Saturday, April 15. 2017

Saturday, November 4, 2017

Saturday November 4, 2017

4 Rounds
15 Deadlifts (bodyweight)
25 Double Unders
400m Run

Thursday, November 2, 2017

Thursday November 02, 2017

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

Wednesday, November 1, 2017

Wednesday November 01, 2017

For time:
1.25 Mile Run
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

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Sunday, October 29, 2017

Sunday October 29, 2017

2 Rounds
1000m Row
50 Double Unders

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Wednesday, June 07, 2017

Wednesday, October 25, 2017

"Loredo"

6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run

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Tuesday, March 04, 2014

Tuesday, October 24, 2017

Tuesday October 24, 2017

3 Rounds
20 Kettlebell swings (35/53#)
20 Wallballs (12/20#)
20 Walking Lunges

Sunday, October 22, 2017

Sunday October 22, 2017

800m Run,
then,
15-12-9
Box Jumps (20/24")
Burpees
Situps
then,
800m Run

Saturday, October 21, 2017

Saturday October 21, 2017

60 push-ups
50 dips
40 handstand push-ups
30 bench press (90/155#)
20 jerks (90/155#)
10 push press (90/155#)

Wednesday, October 18, 2017

Wednesday October 18, 2018

AMRAP 20 minutes
15 Burpees
30 Calorie Row


Thursday, September 14, 2017

Thursday September 14, 2017

15 Kettlebells and 1 Box Jump
14 Kettlebells and 2 Box Jumps
13 Kettlebells and 3 Box Jumps
.................
.................
3 Kettlebells and 13 Box Jumps
2 Kettlebells and 14 Box Jumps
1 Kettlebell and 15 Box Jumps

Dont forget the entire sequence. Kettlebells from 15 to 1 and the Box Jumps from 1 to 15.

RX'd for WOD:
Kettlebells - 44#/70#
Box Jumps - 20"/24"

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Saturday, August 08, 2015

Wednesday, September 13, 2017

Wednesday September 17, 2017

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

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Wednesday, April 19, 2017

Tuesday, September 12, 2017

Tuesday September 12, 2017

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

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Thursday, January 22, 2015

Sunday, September 3, 2017

Sunday September 03, 2017

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

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Saturday, June 17, 2017