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

REST DAY

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

"Fran"

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

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Tuesday January 08, 2013

Saturday July 27, 2013

REST DAY

Friday July 26, 2013

5K Run

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Friday February 08, 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

REST DAY

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"

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Wednesday February 23, 2011

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

REST DAY

Saturday July 20, 2013

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

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Sunday August 28, 2011

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

REST DAY

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

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

REST DAY

Sunday July 14, 2013

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

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Wednesday, November 17, 2010

Saturday July 13, 2013

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

Friday July 12, 2013

REST DAY

Thursday July 11, 2013

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

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 09, 2013

REST DAY

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 07, 2013

Do something fun with the Family!
Make Up!

Saturday July 06, 2013

REST DAY

Friday July 05, 2013

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

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Friday July 06, 2012

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 03, 2013

REST DAY

Tuesday July 02, 2013

50K Bike Ride (30.1 Miles)

Jedediah Smith Memorial Trail

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