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

REST DAY

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

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

Sunday February 24, 2013

REST DAY

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

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

REST DAY

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

30 Rounds for Distance
30 Second Row
30 Second Rest

or

30 Rounds for Distance
30 Second Run
30 Second Rest

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Thursday August 30, 2012

Monday February 18, 2013

REST DAY

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

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

Friday February 15, 2013

REST DAY

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

Make Up Day!

Tuesday February 12, 2013

REST DAY

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

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

Saturday February 09, 2013

REST DAY

Friday February 08, 2013

5K Run

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Thursday November 22, 2012

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 06, 2013

REST DAY

Tuesday February 05, 2013

4 Rounds
400M Run
50 Squats

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Sunday October 30, 2011

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

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Monday May 14, 2012

Sunday February 03, 2013

REST DAY

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 01, 2013

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