Monday April 30, 2012

REST DAY

Sunday April 29, 2012

AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees

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Sunday April 10, 2011

Saturday April 28, 2012

1000m Row
50 Kettlebell Swings (35/53#)
800m Run
50 Kettlebell Swings

Friday April 27, 2012

REST DAY

Thursday April 26, 2012

800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run

Wednesday April 25, 2012

AMRAP 15 minutes
200m Run (Sprint)
10 Kettlebells (35/53#)
10 Box Jumps (20/24")

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Friday, July 15, 2011

Tuesday April 24, 2012

REST DAY

Monday April 23, 2012

7 Rounds
200M Run
10 Power Cleans (80#/135#)
10 Burpees

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Sunday April 03, 2011

Sunday April 22, 2012

21-18-15-12-9-6-3
Deadlifts (Body Weight)
Pushups
Double Unders

EVERYBODY TRY THE DOUBLE UNDERS!

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Sunday January 03, 2010

Saturday April 21, 2012

REST DAY

Friday April 20, 2012

400m Run
21 thrusters (60/95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups

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Friday June 24, 2011

Thursday April 19, 2012

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")

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Saturday, December 19, 2009

Wednesday April 18, 2012

REST DAY

Tuesday April 17, 2012

800M Run
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run

Monday April 16, 2012

10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (20"/24")
Situps

Sunday April 15, 2012

REST DAY

Saturday April 14, 2012

5K Row

Record your time at the 2K mark as well.

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Tuesday December 06, 2011

Friday April 13,2012

30 Thrusters (60/95#)
60 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters
20 Double Unders

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Saturday, January 23, 2010

Thursday April 12, 2012

REST DAY

Wednesday April 11, 2012

800m Run
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run

Watch the WOD demo

Tuesday April 10, 2012

5 Rounds
50 ft. Overhead Lunges (25#/45#)
21 Burpees

* 50 ft. is approximately 15 lunges
* Use a barbell or bumper plate for the OH lunge weight

Monday April 09, 2012

REST DAY

Sunday April 08, 2012

HAPPY EASTER!!

Active Rest Day

Saturday April 07, 2012

30 Squat Clean and Jerks (95/155#)

After a sufficient rest, run 1 mile

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Wednesday, April 21, 2010

Friday April 06, 2012

REST DAY

Thursday April 05, 2012

10 Rounds
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round

*Each step = 1 mountain climber

Wednesday April 04, 2012

4 rounds
400m Run
5 Ring dips
15 Pushups (hand release)
25 Situps (unsecured)

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Wednesday, July 27, 2011

Tuesday April 03, 2012

REST DAY

Monday April 02, 2012

5 rounds
40 Double Unders (120 Singles)
30 Box jumps (20/24")
20 Kettlebell Swings (35/53#)

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Thursday, April 08, 2010

Sunday April 01, 2012

1 mile run
2k row
1 mile run

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Monday, May 30, 2011