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.

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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#)

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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

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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)

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Wednesday September 26, 2012

Sunday, February 10, 2013

Sunday February 10, 2013

2 Rounds
100 Double Unders
50 Push Press (60#/95#)
25 Toes to Bar

Saturday, February 9, 2013

Friday, February 8, 2013

Thursday, February 7, 2013

Thursday February 07, 2013

20 Front Squats (120#/205#)
30 Box Jumps (24/30")
40 Kettlebell Swings (35/53#)
50 Wallballs (12#@9'/20#@10')

Wednesday, February 6, 2013

Tuesday, February 5, 2013

Tuesday February 05, 2013

4 Rounds
400M Run
50 Squats

View Previous Times:
Sunday October 30, 2011

Monday, February 4, 2013

Monday February 04, 2013

"The Chief"

AMRAP in 3 Minutes:
3 Power Cleans (80#/135#)
6 Push-Ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

View Previous Times:
Monday May 14, 2012

Sunday, February 3, 2013

Saturday, February 2, 2013

Saturday February 02, 2013

1 Mile Run
and work on Double Unders!

Look at 1 Mile Run under Labels section to find your previous best.

Friday, February 1, 2013

Friday February 01, 2013

3 Rounds
30 Pullups
30 Deadlifts (95#/155#)
30 Box Jumps (20"/24")