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)

View Previous times:
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"

View Previous Times:
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

Wednesday, August 30, 2017

Wednesday August 30, 2017

AMRAP 15 minutes

250M Row
7 Push Press

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Sunday, February 26, 2017

Wednesday, August 23, 2017

Wednesday August 23, 2017

AMRAP in 15 minutes
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders

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Monday, October 05, 2015

Sunday, August 20, 2017

Sunday August 20, 2017

AMRAP 12 minutes
12 Box Jumps
6 Thrusters (60/95#)
6 Bar-facing Burpees

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Monday, November 09, 2015

Saturday, August 19, 2017

Saturday August 19, 2017

AMRAP 12 minutes
5 Pullups
10 Power Cleans (70/110#)
20 Double Unders

Wednesday, August 16, 2017

Wednesday August 16, 2017

400m Run
40 Squats
10 Situps
400m Run
30 Squats
20 Situps
400m Run
20 Squats
30 Situps
400m Run
10 Squats
40 Situps

Wednesday, July 5, 2017

Wednesday July 05, 2017

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#)

View previous times:
Sunday July 03, 2016

Tuesday, July 4, 2017

Tuesday July 04, 2017

10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps

View Previous Times:
Thursday, January 14, 2010

Sunday, July 2, 2017

Sunday July 02, 2017

3 Rounds
15 calorie Row
12 Power Snatch (60/95#)
9 Burpees