Tuesday, December 31, 2013

Tuesday December 31, 2013

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

View Previous Times:
Friday March 15, 2013

Monday, December 30, 2013

Sunday, December 29, 2013

Sunday December 29, 2013

3 Rounds
15 Thrusters (60#/95#)
30 Situps

View Previous Times:
Friday July 05, 2013

Saturday, December 28, 2013

Saturday December 28, 2013

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Thursday July 04, 2013

Friday, December 27, 2013

Thursday, December 26, 2013

Thursday December 26, 2013

900M Sandbag Run (35#/60#)
then,
25-20-15-10-5
Front Squats (60#/95#)
KB Swings (35#/53#)
then,
900M Sandbag Run (35#/60#)

Wednesday, December 25, 2013

Wednesday December 25, 2013

MERRY CHRISTMAS

100 Burpees

View Previous Times:
Monday January 03, 2011

Tuesday, December 24, 2013

Monday, December 23, 2013

Monday December 23, 2013

"Annie"

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

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View Previous Times:
Monday July 01, 2013

Sunday, December 22, 2013

Sunday December 22, 2013

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:
Monday, December 24, 2012

Saturday, December 21, 2013

Friday, December 20, 2013

Thursday, December 19, 2013

Wednesday, December 18, 2013

Tuesday, December 17, 2013

Tuesday December 17, 2013

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
View Previous Times:
Tuesday, December 27, 2011

Monday, December 16, 2013

Monday December 16, 2013

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

View Previous Times:
Sunday, December 16, 2012

Sunday, December 15, 2013

Saturday, December 14, 2013

Saturday December 14, 2013

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

View Previous Times:
Saturday May 11, 2013

Friday, December 13, 2013

Friday December 13, 2013

5 Rounds
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute

*Mainsite RX'd Weight is 125#/185#

View Previous Times:
Tuesday December 04, 2012

Thursday, December 12, 2013

Wednesday, December 11, 2013

Wednesday December 11, 2013

AMRAP in 15 minutes
9 Deadlifts (100#/155#)
12 Pushups (Hand Release)
15 Box Jumps (20"/24")

View Previous Times:
Tuesday, August 23, 2011

Tuesday, December 10, 2013

Tuesday December 10, 2013

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

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

View Previous Times:
Friday, September 09, 2011

Monday, December 9, 2013

Sunday, December 8, 2013

Sunday December 08, 2013

Row 2k or Run 2k (2000m = 1.25 miles)
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs

View Previous Times:
Monday, February 13, 2012

Saturday, December 7, 2013

Saturday, December 7, 2013

5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute

View Previous Times:
Monday, June 25, 2012

Friday, December 6, 2013

Thursday, December 5, 2013

Thursday December 05, 2013

30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)

View Previous Times:
Sunday January 20, 2013

Wednesday, December 4, 2013

Wednesday December 04, 2013

AMRAP in 12 Minutes
7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")

*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.

View Previous Times:
Sunday December 09, 2012

Tuesday, December 3, 2013

Monday, December 2, 2013

Monday December 02, 2013

3 Rounds
800M Run
30 Thrusters (45#/75#)
30 SDHP (45#/75#)

View Previous Times:
Monday August 22, 2011

Sunday, December 1, 2013

Sunday December 01, 2013

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

View Previous Times:
Saturday June 29, 2013

Saturday, November 30, 2013

Friday, November 29, 2013

Thursday, November 28, 2013

Thursday November 28, 2013

HAPPY THANKSGIVING!!

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

View Previous Times:
Monday, October 01, 2012

Wednesday, November 27, 2013

Tuesday, November 26, 2013

Tuesday November 26, 2013

5 Rounds
400M Run
20 Burpees
15 Bent Over Rows (25#x2/45#x2)*

*This Weight on the Main Site is 30#/50#. I do not have 50# DB therefor I made RX'd 25#/45#.
Bent Over Rows are bending over with your knees slightly bent and back parallel with ground. Holding dumbbells and allowing them to hang, pull them up to the chest in a strick fasion. Repeat.

View Previous Times:
Monday November 19, 2012

Monday, November 25, 2013

Monday November 25, 2013

25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches

Prescribed weight is 95# for men and 60# for women on all exercises.

View Previous Times:
Tuesday November 06, 2012

Sunday, November 24, 2013

Saturday, November 23, 2013

Saturday November 23, 2013

21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")

View Previous Times:
Thursday, November 01, 2012

Friday, November 22, 2013

Friday November 22, 2013

AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")

View Previous Times:
Saturday, September 01, 2012

Thursday, November 21, 2013

Wednesday, November 20, 2013

Wednesday November 20, 2013

21-15-9
400M Run
Deadlifts (Body Weight)
Pullups

View Previous Times:
Wednesday November 07, 2012

Tuesday, November 19, 2013

Tuesday November 19, 2013

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

View Previous Times:
Tuesday, April 17, 2012

Monday, November 18, 2013

Sunday, November 17, 2013

Sunday November 17, 2013

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

View Previous Time:
Wednesday, January 23, 2013

Saturday, November 16, 2013

Saturday November 16, 2013

10 Rounds
7 Pullups
7 Front Squats (60#/95#)
7 Push Press (60#/95#)

View Previous Times:
Sunday, January 29, 2012

Friday, November 15, 2013

Thursday, November 14, 2013

Thursday November 14, 2013

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'

View Previous Times:
Wednesday, December 12, 2012

Wednesday, November 13, 2013

Wednesday November 13, 2013

4 Rounds
400M Run
50 Double Unders (150 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

View Previous Times:
Sunday, May 13, 2012

Tuesday, November 12, 2013

Monday, November 11, 2013

Monday November 11, 2013

7 Rounds
12 Thrusters (45#/75#)
9 Toes to Bar
200M Weighted Run (12# WB/ 20# WB)

View Previous Times:
Tuesday November 13, 2012

Sunday, November 10, 2013

Sunday November 10, 2013

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

View Previous Times:
Wednesday October 17, 2013

Saturday, November 9, 2013

Friday, November 8, 2013

Friday November 08, 2013

4 Rounds
400M Run
25 Double Unders (75 Singles)
10 Ring Dips

View Previous Times:
Sunday September 25, 2011

Thursday, November 7, 2013

Thursday November 07, 2013

50 Pullups
75 Situps
50 OH Squats (45#/75#)
75 Double Unders

View Previous Times:
Monday, October 28, 2012

Wednesday, November 6, 2013

Tuesday, November 5, 2013

Tuesday November 05, 2013

5 Rounds
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats

View Previous Times:
Sunday April 21, 2013

Monday, November 4, 2013

Monday November 04, 2013

4 Rounds
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees

View Previous Times:
Tuesday, May 08, 2012

Sunday, November 3, 2013

Saturday, November 2, 2013

Saturday November 02, 2013

1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run

Time each run!

View Previous Times:
Saturday, March 24, 2012

Friday, November 1, 2013

Friday November 01, 2013

25 Handstand Pushups
50 Toes 2 Bar
800M Run
75 Push Press (45#/75#)
150 Double Unders

View Previous Times:
Sunday, March 18, 2012

Thursday, October 31, 2013

Wednesday, October 30, 2013

Wednesday October 30, 2013

5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes

View Previous Times:
Saturday November 03, 2012

Tuesday, October 29, 2013

Tuesday October 29, 2013

"Cindy"

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

View Previous Times:
Friday September 28, 2012

Monday, October 28, 2013

Sunday, October 27, 2013

Sunday October 27, 2013

Active Rest Day
or Make Up Day

Saturday, October 26, 2013

Saturday October 26, 2013


AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.
 
View Previous Times:

Friday, October 25, 2013

Thursday, October 24, 2013

Thursday October 24, 2013

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

View Previous Times:
Monday October 24, 2011

Our friend from San Jose, Nina Rodriguez won her 3rd tournament in the Cactus Mini Tour!
Congratulations, We hope you make it BIG!

Wednesday, October 23, 2013

Wednesday October 23, 2013

3 Rounds
800M Run
20 Push Press (60#/95#)
30 Situps (Unsecured)

View Previous Times:
Friday, October 28, 2011

Tuesday, October 22, 2013

Monday, October 21, 2013

Monday October 21, 2013

21 Front Squats (70#/115#)
200M Farmer Carry (2X35#/2X53#)
15 Front Squats
200M Farmer Carry
9 Front Squats
200M Farmer Carry

*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.

If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.

View Previous Times:
Friday, November 16, 2012

Sunday, October 20, 2013

Sunday October 20, 2013

1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Pushups (Hand Release)
then,
800m Run

View Previous Time:
Sunday, November 04, 2012

Saturday, October 19, 2013

Friday, October 18, 2013

Friday October 18, 2013

ACTIVE REST DAY
 or
Make-up day

Thursday, October 17, 2013

Thursday October 17, 2013

With a 15 Minute Running Clock do:
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders

View Previous Times:
Saturday December 01, 2012

Wednesday, October 16, 2013

Tuesday, October 15, 2013

Tuesday October 15, 2013

5 Rounds
10 Double Unders (30 Singles)
10 Wallball Squat Cleans (12#/20#)
10 Double Unders (30 Singles)
10 Burpees

This should be hard and all out!

View Previous Times:
Wednesday January 04, 2012

Monday, October 14, 2013

Monday October 14, 2013

AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges

View Previous Times:
Sunday September 23, 2012

Sunday, October 13, 2013

Saturday, October 12, 2013

Saturday October 12, 2013

10 Rounds
200M Run (Sprint)
Rest 1 Minute in between Rounds.
Post all times for each Run.

View Previous Times:
Saturday July 25, 2009

Friday, October 11, 2013

Friday October 11, 2013

5 Rounds
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl

View Previous Times:
Tuesday, March 27, 2012

Thursday, October 10, 2013

Wednesday, October 9, 2013

Wednesday October 09, 2013

5 Rounds
200M Run
15 Pullups
15 Pushups (Hand Release)
200M Run
15 Situps (Unsecured)
15 Squats

View Previous Times:
Tuesday, October 18, 2011

Tuesday, October 8, 2013

Tuesday October 08, 2013

AMRAP in 12 minutes
10 Box Jumps (20"/24")
10 SDHP (60#/95#)

View Previous Times:
Saturday, May 28, 2011

Monday, October 7, 2013

Sunday, October 6, 2013

Sunday October 06, 2013

200M Run
50 Wallballs (12#@9'/20#@10')
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 - 100M Sandbag Carries (25#/40#)

NOTE:
*Broad Jump is a 2 foot (foot w/toes, not the distance) jump, land, turn around and a 2 foot (foot w/toes, not the distance) jump again. This is 2 reps. Place your distance with 2 marks on the ground and go back and forth.
*10 Sandbag Carries @ 100M is a total distance of 1000M.
*Original WOD finishes with:
10 - 100' Prowler Pushes (150#/250#) or 10 - 100' Tire Drags (150#/250#)

View Previous Times:
Monday, October 31, 2011

Saturday, October 5, 2013

Saturday October 05, 2013

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

View Previous Times:
Saturday October 01, 2011

Friday, October 4, 2013

Thursday, October 3, 2013

Thursday October 03, 2013

7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)

View Previous Times:
Sunday October 28, 2012

Wednesday, October 2, 2013

Tuesday, October 1, 2013

Monday, September 30, 2013

Monday September 30, 2013

5 Rounds
200M Run
15 Thrusters (45#/75#)
15 Burpees Facing Bar

Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Turn around, face the bar again and repeat.

View Previous Times:
Wednesday June 27, 2012

Sunday, September 29, 2013

Sunday September 29, 2013

5 Rounds
10 Push Press (80/135#)
10 Burpees

View Previous Times:
Thursday, May 19, 2011

Saturday, September 28, 2013

Friday, September 27, 2013

Friday September 27, 2013

4 Rounds
15 Pullups
15 Deadlifts (Body Weight)
30 Walking Lunges

View Previous Times:
Friday, May 13, 2011

Thursday, September 26, 2013

Thursday September 26, 2013

5 Rounds
5 OH Squats (60#/95#)
10 Toes to Bar
15 Hang Squat Cleans (60#/95#)
20 Double Unders (60 Singles)

View Previous Times:
Thursday May 12, 2011

Wednesday, September 25, 2013

Tuesday, September 24, 2013

Tuesday September 24, 2013

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

View Previous Times:
Wednesday, May 04, 2011

Monday, September 23, 2013

Monday September 23, 2013

5 Rounds
10 Knees to Elbows
20 Walking Lunges
10 Pushups (Hand Release)
20 Kettlebell Swings (35#/53#)

View Previous Times:
Wednesday, August 17, 2011

Sunday, September 22, 2013

Saturday, September 21, 2013

Saturday September 21, 2013

Start with 4 Burpees and on the minute every minute do 4 Burpees. Complete the following:
20 Thrusters (60#/95#)
20 SDHP (60#/95#)
20 Push Press (60#/95#)
20 Overhead Squats (60#/95#)
20 Front Squats (60#/95#)

View previous times:
Friday May 06, 2011

Friday, September 20, 2013

Friday September 20, 2013

5 Rounds
10 Kettlebells (35#/53#)
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

and then,
Do a 1 mile run.

View Previous Times:
Monday, April 25, 2011

Thursday, September 19, 2013

Wednesday, September 18, 2013

Wednesday September 18, 2013

800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)

Record Time for each 800M Run.

View Previous Times:
Friday, February 26, 2010

Tuesday, September 17, 2013

Tuesday September 17, 2013

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

View Previous Times:
Monday May 27, 2013

Monday, September 16, 2013

Sunday, September 15, 2013

Sunday September 15, 2013

5 Rounds
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees

* May Sub with Bumper Plate

Saturday, September 14, 2013

Friday, September 13, 2013

Thursday, September 12, 2013

Thursday September 12, 2013

5 Rounds
15 Wallball Squat Cleans (12#/20#)
15 Wallball Shots (12#@9'/20#@10')

Make sure you tap the wallball on the ground in between each rep of the squat cleans.

View Previous Times:
Friday, April 22, 2011

Wednesday, September 11, 2013

Wednesday September 11, 2013

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

Tuesday, September 10, 2013

Monday, September 9, 2013

Monday September 09, 2013

AMRAP in 20 Minutes
Max Reps Deadlifts (185#110#)
400M Run

Sunday, September 8, 2013

Sunday September 08, 2013

6 Rounds
5 Deadlifts
5 Thrusters
5 Push Press
5 Overhead Walking Lunges
25 Situps

RX'd weight is 60#/95#

Once each round is started the barbell may only touch and go. You can not drop bar, or rest bar on ground. Complete each round without dropping!

If by chance you drop the bar, finish the round and post your time and which rounds you failed!

Saturday, September 7, 2013

Friday, September 6, 2013

Friday September 06, 2013

800m Run
400m run backwards
800m run
400m run backwards

View Previous Times:
Tuesday, February 28, 2012

Thursday, September 5, 2013

Thursday September 05, 2013

5 Rounds
200M Run
20 Push Press/Jerks (60#/95#)
10 Burpees

View Previous Times:
Tuesday April 12, 2011

Wednesday, September 4, 2013

Tuesday, September 3, 2013

Tuesday September 03, 2013

21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps

View Previous Times:
Tuesday September 11, 2012

Monday, September 2, 2013

Monday September 02, 2013

3 Rounds
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20/24")

View Similar WOD times (4 Rounds):
Saturday July 21, 2012

Sunday, September 1, 2013

Saturday, August 31, 2013

Saturday August 31, 2013

"HOTSHOTS 19" Memorial WOD

6 Rounds
30 Air Squats
19 Power Cleans (80#/135#)
7 Pullups (Strict)
400M Run

Friday, August 30, 2013

Friday August 30, 2013

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

View previous times:
Friday, April 15, 2011

Thursday, August 29, 2013

Wednesday, August 28, 2013

Wednesday August 28, 2013

2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees

Tuesday, August 27, 2013

Tuesday August 27, 2013

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

View Previous Times:
Monday April 23, 2012

Monday, August 26, 2013

Sunday, August 25, 2013

Sunday August 25, 2013

2 Rounds
75 Double Unders
200M KB Farmer Carry (35#X2/53#X2)
25 Kettlebell Swings (35#/53#)
25 OH Walking Lunges (25#/45#)

Saturday, August 24, 2013

Saturday August 24, 2013

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

*May use dumbbells if this is all you have. (25#x2/45#x2)

View Previous Times:
Saturday June 09, 2012

Friday, August 23, 2013

Thursday, August 22, 2013

Thursday August 22, 2013

800M Run
Then,
10 Rounds
10 Ring Dips
10 Air Squats
Then,
800M Run

Wednesday, August 21, 2013

Wednesday August 21, 2013

"Donny"

21-15-9-9-15-21
Deadlifts (225/135#)
Burpees

Tuesday, August 20, 2013

Monday, August 19, 2013

Monday August 19, 2013

5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")

View Previous Times:
Tuesday September 27, 2011

Sunday, August 18, 2013

Sunday August 18, 2013

Active Rest Day
or
Make up Day

Saturday, August 17, 2013

Friday, August 16, 2013

Friday August 16, 2013

10-9-8-7-6-5-4-3-2-1
Clean and Jerk (80#/135#)
Pullups

View Previous Times:
Sunday August 26, 2012

Thursday, August 15, 2013

Thursday August 15, 2013

10 Rounds
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute

Post times for each round or fastest and slowest time.

View Previous Times:
Saturday June 16, 2012

Wednesday, August 14, 2013

Tuesday, August 13, 2013

Tuesday August 13, 2013

25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs (10') or 10 Towel Pullups

View Previous Times:
Monday August 27, 2012

Monday, August 12, 2013

Monday August 12, 2013

5 Rounds
21 SDHP (60#/95#)
7 Ring Dips

View Previous Times:
Wednesday June 13, 2012

Sunday, August 11, 2013

Saturday, August 10, 2013

Friday, August 9, 2013

Friday August 09, 2013

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

View Previous Times:
Friday May 11, 2012

Thursday, August 8, 2013

Wednesday, August 7, 2013

Wednesday August 07, 2013

10 Rounds
5 Pullups
10 Pushups (Hand Release)
15 Situps

Tuesday, August 6, 2013

Tuesday August 06, 2013

Tabata This

Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp

Tabata consists of 8 Rounds of 20 seconds work with 10 seconds of rest.
Example: Row 20 Seconds, rest 10 seconds, Row 20 seconds, rest 10 seconds.... ect.
This is a running clock and each exercise will take 4 minutes each to finish.
Keep tract of reps for each 20 seconds. Score is the lowest reps in a 20 second period for each exercise.
Example:
Row = 8,9,9,9,7,7,6,4
Squat = 20,20,18,18,18,14,13,11
Pullup = 9,9,8,7,6,6,5,6
Pushup = 10,8,9,6,9,8,8,7
Situp = 11,11,12,11,10,10,9,10
The score would be:
Row = 4, Squat = 11, Pullup = 5, Pushup = 6, Situp = 9 - Total = 35

View Previous Times:
Sunday, January 22, 2012

Monday, August 5, 2013

Sunday, August 4, 2013

Sunday August 04, 2013

3 Rounds
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run

View Previous Times:
Thursday, August 02, 2012

Saturday, August 3, 2013

Saturday August 03, 2013

10 Rounds
10 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)

View Previous Times:
Tuesday March 08, 2011

Friday, August 2, 2013

Thursday, August 1, 2013

Thursday August 01, 2013

30 Situps
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups

*May sub front squats for overhead squats - increase wt. to 75/115#

View Previous Times:
Tuesday July 24, 2012

Wednesday, July 31, 2013

Wednesday July 31, 2013

4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row

If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.

View Previous Times:
Tuesday July 31, 2012

Tuesday, July 30, 2013

Monday, July 29, 2013

Monday July 29, 2013

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:
Monday September 17, 2012

Sunday, July 28, 2013

Sunday July 28, 2013

"Fran"

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

View Previous Times:
Tuesday January 08, 2013

Saturday, July 27, 2013

Friday, July 26, 2013

Thursday, July 25, 2013

Thursday July 25, 2013

15 Squat Cleans (80#/135#)
30 Toes to Bar
30 Box Jumps (20"/24")
15 Ring Dips
30 DB Push Press (25#X2/40#X2)
30 Double Unders
15 Thrusters (80#/135#)
30 Pullups
30 Burpees
300 Feet OH Walking Lunge - 90 Steps (25#/45#)

Wednesday, July 24, 2013

Tuesday, July 23, 2013

Tuesday July 23, 2013

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:
Wednesday February 23, 2011

Monday, July 22, 2013

Monday July 22, 2013

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

View Previous Times:
Thursday October 04, 2012

Sunday, July 21, 2013

Saturday, July 20, 2013

Saturday July 20, 2013

800M Run
Then,
21-15-9
Wallballs
Burpees

View Previous Times:
Sunday August 28, 2011

Friday, July 19, 2013

Friday July 19, 2013

10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)

View Previous Time:
Monday February 11, 2013

Thursday, July 18, 2013

Wednesday, July 17, 2013

Wednesday July 17, 2013

3 Rounds
15 Power Cleans (80#/135#)
15 Burpees

View Previous Times:
Monday July 30, 2012

With Hang Cleans:
Monday October 18, 2010

Tuesday, July 16, 2013

Tuesday July 16, 2013

400M Run
30 SDHP (60#/95#)
30 Box Jumps (20"/24")
30 Situps (Unsecure)
400M Run
20 SDHP
20 Box Jumps
20 Situps
400M Run
10 SDHP
10 Box Jumps
10 Situps
400M Run

View Previous Times:
Thursday, September 01, 2011

Monday, July 15, 2013

Sunday, July 14, 2013

Sunday July 14, 2013

AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps

View Previous Times:
Wednesday, November 17, 2010

Saturday, July 13, 2013

Saturday July 13, 2013

21-15-9
Power Cleans (80#/135#)
Pullups
Wallballs (12#@9'/20#@10')

Friday, July 12, 2013

Thursday, July 11, 2013

Thursday July 11, 2013

10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24"/30")
Situps

Wednesday, July 10, 2013

Wednesday July 10, 2013

3000M Bike
75 Kettlebell Swings (35#/53#)
1000M Row
60 Wallball Shots (12#@9'/20#@10')
800M Run
45 Pullups

Tuesday, July 9, 2013

Monday, July 8, 2013

Monday July 08, 2013

4 Rounds
200M Run
5 Pullups
15 Box Jumps (24"/30")
25 Squats

View Previous Times:
Wednesday July 04, 2012

Sunday, July 7, 2013

Sunday July 07, 2013

Do something fun with the Family!
Make Up!

Saturday, July 6, 2013

Friday, July 5, 2013

Friday July 05, 2013

3 Rounds
15 Thrusters (60#/95#)
30 Situps

View Previous Times:
Friday July 06, 2012

Thursday, July 4, 2013

Thursday July 04, 2013

HAPPY BIRTHDAY AMERICA

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Saturday March 16, 2013

Wednesday, July 3, 2013

Tuesday, July 2, 2013

Monday, July 1, 2013

Monday July 01, 2013

"Annie"

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

*You should attempt double unders even if it is one at a time.
If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View Previous Times:
Saturday October 13, 2012

View previous times w/ run added:
Monday, July 11, 2011

Sunday, June 30, 2013

Saturday, June 29, 2013

Saturday June 29, 2013

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

View Previous Times:
Monday July 16, 2012

Friday, June 28, 2013

Friday June 28, 2013

For time:
1.25 mile run (around North Lake)
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.

View Previous Times:
Tuesday March 12, 2013

Thursday, June 27, 2013

Wednesday, June 26, 2013

Wednesday June 26, 2013

5 Rounds
5 Deadlifts (165#/275#)
25 Situps

Tuesday, June 25, 2013

Tuesday June 25, 2013

100 Burpees
with,
10 Double Unders (30 Singles) on the minute every minute. Start with Burpees.

Start with Burpees and continue not past 1 minute.
Then do jumprope at 1 minute mark. Once completed the jumprope continue with burpees until the 2:00 mark. (if it takes you 20 seconds (1:20 mark) to finish your jumprope you have less than 40 seconds left to do burpees.)
At the 2:00 mark start your jumprope again until you complete it and do burpees not past the 3:00 mark.
Repeat this process until you have finished 100 Burpees.

View Previous Time:
Saturday November 26, 2011

Monday, June 24, 2013

Sunday, June 23, 2013

Sunday June 23, 2013

4 Rounds
400m Run
15 Kettlebell Swings (35#/53#)
10 Deadlifts (80#/135#)
5 Squat Cleans (80#/135#)

View Previous Times:
Friday February 10, 2012

Saturday, June 22, 2013

Saturday June 22, 2013

5K or 10K Run
or
15K or 30K Bike

Friday, June 21, 2013

Thursday, June 20, 2013

Thursday June 20, 2013

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

Wednesday, June 19, 2013

Wednesday June 19, 2013

AMRAP in 4 Minutes
400M Run
AMRAP of Kettlebell Swings (35#/53#)

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Pushups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders

Tuesday, June 18, 2013

Monday, June 17, 2013

Monday June 17, 2013

3 Rounds
1000M Row
20 Pullups
30 Box Jumps (16"/20")

Sunday, June 16, 2013

Sunday June 16, 2013

Do something with your family
or
Make up Day

Saturday, June 15, 2013

Friday, June 14, 2013

Friday June 14, 2013

5 Rounds
20 Thrusters (45#/75#)
20 Double Unders (60 Singles)
View Previous Times:
Tuesday August 21, 2012

Thursday, June 13, 2013

Thursday June 13, 2013

"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)

View Previous Time:
Wednesday August 08, 2012

Wednesday, June 12, 2013

Tuesday, June 11, 2013

Tuesday June 11, 2013

21-15-9
Squat Cleans (80/135#)
Knees to Elbows

View Previous Times:
Wednesday September 19, 2012

Monday, June 10, 2013

Monday June 10, 2013

50-35-20
Wallballs (12#@9'/20#@10')
Pullups
Double Unders

View Previous Times:
Friday August 17, 2012

Sunday, June 9, 2013

Saturday, June 8, 2013

Saturday June 08, 2013

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press (45/75#)

View Previous Time:
Thursday August 23, 2012

Friday, June 7, 2013

Friday June 07, 2013

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

View Previous Times:
Sunday August 12, 2012

Thursday, June 6, 2013

Wednesday, June 5, 2013

Wednesday June 05, 2013

3 Rounds
25 Snatches (45/75#)
25 Burpees

View Previous Times:
Friday, May 25, 2012

Tuesday, June 4, 2013

Tuesday June 04, 2013

AMRAP in 15 Minutes
400M Run
AMRAP of Clean and Jerk (80#/135#)*

*AMRAP of Clean and Jerk (80#/135#) is to be max reps without dropping the bar.

Post Rounds and total Reps of C&J's.

Monday, June 3, 2013

Sunday, June 2, 2013

Sunday June 02, 2013

"300"

25 Pullups
50 Deadlifts (80/135#)
50 Pushups (hand release)
50 Box Jumps (20/24")
50 Floor Wipers (80/135#)
50 Kettlebell Swings (35/53#)
25 Pullups

*As soon as the "300" movie came out, the "300" workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas (Gerard Butler) and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc. This is the Workout supposedly they did everyday. We do it once and we kill it! By the way the KB Swings were really Clean and Press with 36#?????

Saturday, June 1, 2013

Saturday June 01, 2013

5 Rounds
25 Push Press (45/75#)
50 Double Unders (150 Singles)

View Previous Times:
Monday, June 18, 2012

Friday, May 31, 2013

Thursday, May 30, 2013

Thursday May 30, 2013

AMRAP in 15 Minutes
500M Row
10 Deadlifts (Body Weight)

View Previous Times:
Friday, June 22, 2012

Wednesday, May 29, 2013

Wednesday May 29, 2013

"OMAR"

10 Thrusters (60#/95#)
15 Bar Facing Burpees
20 Thrusters (60#/95#)
25 Bar Facing Burpees
30 Thrusters (60#/95#)
35 Bar Facing Burpees

Tuesday, May 28, 2013

Monday, May 27, 2013

Monday May 27, 2013

MEMORIAL DAY

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

View Previous Times:
Saturday January 13, 2013

Sunday, May 26, 2013

Sunday May 26, 2013

Make Up Day

Do something active with the family!

Saturday, May 25, 2013

Friday, May 24, 2013

Friday May 24, 2013

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')

View Previous Times:
Monday May 28, 2013

Thursday, May 23, 2013

Thursday May 23, 2013

50 Thrusters (60#/95#)
50 Pullups
50 Double Unders
50 Push Press (60#/95#)

View Similar WOD: (w/ 60#/95#)
Monday May 20, 2013

Wednesday, May 22, 2013

Tuesday, May 21, 2013

Tuesday May 21, 2013

EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)

Note your time (or approximate) for each round.

Monday, May 20, 2013

Monday May 20, 2013

50 Thrusters (30#/45#)
50 Pullups
50 Double Unders
50 Push Press (30#/45#)

*Increase the weight to (60#/95#) for a Hero WOD! We lost a member in the Line of Duty yesterday and felt right to hurt through a WOD for him who was also a CrossFitter. You will see this later in the week on Thursday! Compare times and make this hurt!

Sunday, May 19, 2013

Saturday, May 18, 2013

Saturday May 18, 2013

21-15-9
Deadlifts (205#/315#)*
Box Jumps (24"/30")

*Make sure to scale appropriately!

Friday, May 17, 2013

Friday May 17, 2013

200M Run
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run

Thursday, May 16, 2013

Wednesday, May 15, 2013

Wednesday May 15, 2013

21-15-9
Front Squats (60#/95#)
Pullups
Burpees

View Previous Times (Similar):
Tuesday May 29, 2012

Tuesday, May 14, 2013

Tuesday May 14, 2013

3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run

Monday, May 13, 2013

Sunday, May 12, 2013

Sunday May12, 2013

Happy Mother's Day

Do something with your Mother, Wife and or Family!

Saturday, May 11, 2013

Saturday May 11, 2013

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

*Sorry! The WOD is Good Mornings first then Situps.

View Previous Times:
Thursday December 27, 2012

Friday, May 10, 2013

Thursday, May 9, 2013

Thursday May 09, 2013

5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar

*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.

View Previous Times"
Thursday, May 10 2012

Wednesday, May 8, 2013

Wednesday May 08, 2013

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.

View Previous Times:
Thursday, May 31, 2012

Tuesday, May 7, 2013

Monday, May 6, 2013

Monday May 06, 2013

5 Squat Cleans (95#/155#)
10 Pullups
50 Burpees
5 Push Press (95#/155#)
10 Pullups
50 Box Jumps (20"/24")
5 Front Squats (95#/155#)
10 Pullups
50 Wallballs (12#@9'/20#@10')

My Brother in Afghanistan


Sunday, May 5, 2013

Saturday, May 4, 2013

Friday, May 3, 2013

Friday May 03, 2013

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

View Previous times:
Tuesday, October 02, 2012

Thursday, May 2, 2013

Thursday May 02, 2013

3 Rounds
100 ft. Walking lunge
50 Squats
25 Good Mornings (30/45#)*

*Good Mornings are done with the bar on your shoulders

Wednesday, May 1, 2013

Tuesday, April 30, 2013

Tuesday April 30, 2013

25 Walking Lunges
50 Pushups (Hand Release)
50 Double Unders
25 Knees to Elbows
800M Run
50 Box Jumps (20"/24")
25 Overhead Squats (40#/65#)
25 Pullups
50 Situps

Monday, April 29, 2013

Monday April 29, 2013

AMRAP in 10 Minutes
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........

Thanks to NorCal Crossfit

Sunday, April 28, 2013

Saturday, April 27, 2013

Saturday April 27, 2013

"Klepto"
4 Rounds
27 Box Jumps (20"/24")
20 Burpees
11 Squat Cleans (85#/145#)

Friday, April 26, 2013

Friday April 26, 2013

3 Rounds
50 Yard Barbell Waiter Walk (60#/95)
25 Yard Overhead Lunge (60#/95#)
50 Yard Farmer Carry (35#X2/53#X2)

Thanks to Estrella Junkyard Fitness.

Thursday, April 25, 2013

Wednesday, April 24, 2013

Wednesday April 24, 2013

400M Run
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run

Tuesday, April 23, 2013

Tuesday April 23, 2013

3 Rounds
800M Run
50 Wallballs (12#@9'/20#@10')

Monday, April 22, 2013

Sunday, April 21, 2013

Sunday April 21, 2013

5 Rounds
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats

View Previous Times:
Thursday December 08, 2011

Saturday, April 20, 2013

Saturday April 20, 2013

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

View Previous Times:
Monday December 31, 2012

Friday, April 19, 2013

Thursday, April 18, 2013

Thursday April 18, 2013

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

View Previous Time:
Monday September 10, 2012

Wednesday, April 17, 2013

Wednesday April 17, 2013

5 Rounds
15 DB Push Press (20#/35#) or (45#/75# Barbell)
30 Kettlebells (26#/44#)
400M Run

Tuesday, April 16, 2013

Monday, April 15, 2013

Monday April 15, 2013

AMRAP in 12 Minutes
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups

Sunday, April 14, 2013

Sunday April 14, 2013

Do something NEW!
Enjoy it with the Family!

Saturday, April 13, 2013

Friday, April 12, 2013

Friday April 12, 2013

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous Times:
Friday August 24, 2012

Thursday, April 11, 2013

Wednesday, April 10, 2013

Tuesday, April 9, 2013

Tuesday April 09, 2013

400M Run
10-9-8-7-6-5-4-3-2-1
Wallballs (12#@9'/14#@20')
Deadlifts (Body Weight)
400M Run

Monday, April 8, 2013

Monday April 08, 2013

Skills Course
5 Rounds
100' Prowler Push
100' Run
100' Hose Pull (Tire attached to hose)
100' Tire Carry
20 Box Jumps (20"/24")
100' Dummy Drag (100#)
20 Sledge Swings
20 Knees to Elbow

Sunday, April 7, 2013

Saturday, April 6, 2013

Saturday April 06, 2013

AMRAP in 12 minutes*
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar

*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.

This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.

Friday, April 5, 2013

Friday April 05, 2013

13.5
*AMRAP in 4 Minutes
15 Thrusters (65#/100#)
15 Pullups (Chest to Bar)

*If you complete 90 Reps (3 Rounds) before 4 Minutes is up, then your time extends to 8 Minutes.
*If you complete 180 Reps (6 Rounds) before 8 Minutes is up, then your time extends to 12 Minutes.
*If you complete 270 Reps (9 Rounds) before 12 Minutes is up, then your time extends to 16 Minutes.

Thursday, April 4, 2013

Wednesday, April 3, 2013

Wednesday April 03, 2013

1000M Row
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps

Tuesday, April 2, 2013

Tuesday April 02, 2013

10 Shoulder Press (60#/95#)
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)

Monday, April 1, 2013

Sunday, March 31, 2013

Sunday March 31, 2013

HAPPY EASTER

5 Rounds
3 Power Cleans (120#/205#)
10 Burpee Pullups

Saturday, March 30, 2013

Saturday March 30, 2013

13.4
AMRAP in 7 Minutes
3 Clean & Jerks (95#/135#)
3 Toes to Bar
6 Clean & Jerks (95#/135#)
6 Toes to Bar
9 Clean & Jerks (95#/135#)
9 Toes to Bar
12 Clean & Jerks (95#/135#)
12 Toes to Bar
15 Clean & Jerks (95#/135#)
15 Toes to Bar
18 Clean & Jerks (95#/135#)
18 Toes to Bar
on so on....

Friday, March 29, 2013

Thursday, March 28, 2013

Thursday March 28, 2013

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

View Previous Times:
Thursday September 13, 2012

 
Paul in 9:26
 

Wednesday, March 27, 2013

Wednesday March 27, 2013

20 Kettlebell Swings (44#/70#)
30 Toes to Bar
800M Run

The Mainsite is only a 400M Run

Tuesday, March 26, 2013

Monday, March 25, 2013

Monday March 25, 2013

5 Rounds
400M Run
21 Deadlifts (110#/185#)

View Previous Times:
Wednesday March 14, 2012

Sunday, March 24, 2013

Sunday March 24, 2013

Make up Day
or
Do Something with the family.
(Hiking, Biking ECT.)

Saturday, March 23, 2013

Friday, March 22, 2013

Friday March 22, 2013

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

Thursday, March 21, 2013

Thursday March 21, 2013

13.3
AMRAP in 12 Minutes
150 Wallballs (12#@9'/20#@10')
90 Double Unders
30 Muscle Ups

This is the third CF Open WOD 13.3 (posted on 3/21) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.


View Previous Times:
Thursday March 15, 2012

Wednesday, March 20, 2013

Tuesday, March 19, 2013

Tuesday March 19, 2013

13.2
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")

Monday, March 18, 2013

Monday March 18, 2013

AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)

Sunday, March 17, 2013

Saturday, March 16, 2013

Saturday March 16, 2013

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Wednesday October 10, 2012

Friday, March 15, 2013

Friday March 15, 2013

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

View Previous Times:
Monday July 18, 2011

Thursday, March 14, 2013

Wednesday, March 13, 2013

Wednesday March 13, 2013

"Annie"

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

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View Previous Times:
Saturday October 12, 2012

Tuesday, March 12, 2013

Tuesday March 12, 2013

For time:
1.25 mile run (around North Lake)
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.

View Previous Times:
Thursday June 07, 2012

Monday, March 11, 2013

Sunday, March 10, 2013

Sunday March 10, 2013

AMRAP in 10 Minutes
5 Deadlifts (110#/185#)
100M Sprint

Saturday, March 9, 2013

Saturday March 09, 2013

1 Mile Sandbag Run (25#/40#)
50 T2B
100 Wallballs (12#@9'/20#@10')

Friday, March 8, 2013

Thursday, March 7, 2013

Thursday March 07, 2013

CF Open 13.1

40 Burpees
30 Snatches (45#/75#)
30 Burpess
30 Snatches (75#/135#)
20 Burpees
30 Snatches (100#/165#)
10 Burpees
Max Snatches (120#/210#)

Wednesday, March 6, 2013

Wednesday March 06, 2013

"Zeus"
3 Rounds
30 Wallballs (12#@9'/20#@10')
30 SDHP (45#/75#)
30 Box Jumps (16"/20")
30 Push Press (45#/75#)
30 Calorie Row
30 Pushups (Hand Release)
10 Back Squats (Body Weight)

Tuesday, March 5, 2013

Monday, March 4, 2013

Monday March 04, 2013

10 OH Squats (70#/115#)
10 Box Jumps (20"/24")
10 Thrusters (60#/95#)
10 Toes 2 Bar
10 Power Cleans (95#/155#)
10 Burpees
10 Power Cleans (95#/155#)
10 Toes 2 Bar
10 Thrusters (60#/95#)
10 Box Jumps (20"/24")
10 OH Squats (70#/115#)

or the Chipper in the 2012 Games:

10 OH Squats (105#/155#)
10 Box Jumps (20"/24")
10 Thrusters (95#/135#)
10 Toes 2 Bar
10 Power Cleans (145#/205#)
10 Burpees Muscle Ups
10 Power Cleans (145#/205#)
10 Toes 2 Bar
10 Thrusters (95#/135#)
10 Box Jumps (20"/24")
10 OH Squats (105#/155#)

Sunday, March 3, 2013

Sunday March 03, 2013

3 Rounds
200M Run
100' Lunges*
50 Air Squats

*This was supposed to be 100M Lunges

Saturday, March 2, 2013

Friday, March 1, 2013

Friday March 01, 2013

Run, Bike or some other new activity.

Thursday, February 28, 2013

Thursday February 28, 2013

3 Rounds
1 Minute DB Squat Cleans (20#/35#)
1 Minute Double Unders
1 Minute Kettlebell Swings (35#/53#)
1 Minute Rest

This is a Running Clock.

Wednesday, February 27, 2013

Tuesday, February 26, 2013

Tuesday February 26, 2013

"Grace"
30 Clean and Jerks (80#/135#)

Video posted here.

View Previous Time:
Wednesday April 21, 2010

Monday, February 25, 2013

Monday February 25, 2013

7 Rounds
35 Double Unders
7 Squat Snatches (45#/75#)

Sunday, February 24, 2013

Saturday, February 23, 2013

Saturday February 23, 2013

12-9-6-3
Power Snatch (60#/95#)
Burpees

Rest 1 Minute,

15 Power Snatches (60#/95#)
15 Burpees

Time both WOD's Separately and Post.
Try to half your time on WOD #2.

This is all out!

Friday, February 22, 2013

Friday February 22, 2013

3 Rounds
500M Row
25 Pushups (Hand Release)
500M Run
25 Pullups

*If you are up to it the real Hero WOD is:
3 Rounds
1000M Row
50 Pushups (hand Release)
1000M Run
50 Pullups

Thursday, February 21, 2013

Wednesday, February 20, 2013

Wednesday February 20, 2013

"Nancy"
5 Rounds
400M Run
15 OH Squats (60#/95#)

View Previous Times:
Wednesday August 29, 2012

Tuesday, February 19, 2013

Tuesday February 19, 2013

30 Rounds for Distance
30 Second Row
30 Second Rest

or

30 Rounds for Distance
30 Second Run
30 Second Rest

View Previous Similar Times:
Thursday August 30, 2012

Monday, February 18, 2013

Sunday, February 17, 2013

Sunday February 17, 2013

AMRAP in 15 Minutes
10 Kettlabell Swings (44#/70#)
10 Box Jumps (20"/24")
10 Ring Dips

View Previous Times:
Saturday August 18, 2012

Saturday, February 16, 2013

Saturday February 16, 2013

AMRAP in 12 Minutes
50 Squats
30 Pushups (C2G)
15 Pullups

Friday, February 15, 2013

Thursday, February 14, 2013

Thursday February 14, 2013

AMRAP in 10 Minutes
10 Box Jumps (24"/30")
5 Power Cleans (80#/135#)
10 Wallballs (12#@9'/20#@10')

Wednesday, February 13, 2013

Tuesday, February 12, 2013

Monday, February 11, 2013

Monday February 11, 2013

10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)

View Previous Time:
Wednesday September 26, 2012