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
Wednesday, July 31, 2013
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
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
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#)
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#)
Labels:
Box Jumps,
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pullups,
Push Press,
Ring Dips,
Squat Cleans,
Thrusters,
Toes to Bar,
Weights
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
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
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Weights
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
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Thursday October 04, 2012
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Sunday, July 21, 2013
Saturday, July 20, 2013
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
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
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
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
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
View Previous Times:
Wednesday, November 17, 2010
Labels:
AMRAP,
Gymnastics,
Mountain Climbers,
Pushups,
Situps,
Squats
Saturday, July 13, 2013
Saturday July 13, 2013
21-15-9
Power Cleans (80#/135#)
Pullups
Wallballs (12#@9'/20#@10')
Power Cleans (80#/135#)
Pullups
Wallballs (12#@9'/20#@10')
Labels:
Cleans,
Gymnastics,
Pullups,
Wallballs,
Weights
Friday, July 12, 2013
Thursday, July 11, 2013
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
75 Kettlebell Swings (35#/53#)
1000M Row
60 Wallball Shots (12#@9'/20#@10')
800M Run
45 Pullups
Labels:
Bike,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Row,
Run,
Wallballs,
Weights
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
200M Run
5 Pullups
15 Box Jumps (24"/30")
25 Squats
View Previous Times:
Wednesday July 04, 2012
Sunday, July 7, 2013
Saturday, July 6, 2013
Friday, July 5, 2013
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
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Saturday March 16, 2013
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
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
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
Labels:
Annie,
Gymnastics,
Jumprope,
Metabolic,
Situps
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