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.

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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#)

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Monday September 17, 2012

Sunday, July 28, 2013

Sunday July 28, 2013

"Fran"

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

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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#)

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Thursday October 04, 2012

Sunday, July 21, 2013

Saturday, July 20, 2013

Saturday July 20, 2013

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

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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)

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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

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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

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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

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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

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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

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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