Thursday, October 31, 2013

Wednesday, October 30, 2013

Wednesday October 30, 2013

5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes

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Saturday November 03, 2012

Tuesday, October 29, 2013

Tuesday October 29, 2013

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

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Friday September 28, 2012

Monday, October 28, 2013

Sunday, October 27, 2013

Sunday October 27, 2013

Active Rest Day
or Make Up Day

Saturday, October 26, 2013

Saturday October 26, 2013


AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.
 
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Friday, October 25, 2013

Thursday, October 24, 2013

Thursday October 24, 2013

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Monday October 24, 2011

Our friend from San Jose, Nina Rodriguez won her 3rd tournament in the Cactus Mini Tour!
Congratulations, We hope you make it BIG!

Wednesday, October 23, 2013

Wednesday October 23, 2013

3 Rounds
800M Run
20 Push Press (60#/95#)
30 Situps (Unsecured)

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Friday, October 28, 2011

Tuesday, October 22, 2013

Monday, October 21, 2013

Monday October 21, 2013

21 Front Squats (70#/115#)
200M Farmer Carry (2X35#/2X53#)
15 Front Squats
200M Farmer Carry
9 Front Squats
200M Farmer Carry

*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.

If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.

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Friday, November 16, 2012

Sunday, October 20, 2013

Sunday October 20, 2013

1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Pushups (Hand Release)
then,
800m Run

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Sunday, November 04, 2012

Saturday, October 19, 2013

Friday, October 18, 2013

Friday October 18, 2013

ACTIVE REST DAY
 or
Make-up day

Thursday, October 17, 2013

Thursday October 17, 2013

With a 15 Minute Running Clock do:
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders

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Saturday December 01, 2012

Wednesday, October 16, 2013

Tuesday, October 15, 2013

Tuesday October 15, 2013

5 Rounds
10 Double Unders (30 Singles)
10 Wallball Squat Cleans (12#/20#)
10 Double Unders (30 Singles)
10 Burpees

This should be hard and all out!

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Wednesday January 04, 2012

Monday, October 14, 2013

Monday October 14, 2013

AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges

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Sunday September 23, 2012

Sunday, October 13, 2013

Saturday, October 12, 2013

Saturday October 12, 2013

10 Rounds
200M Run (Sprint)
Rest 1 Minute in between Rounds.
Post all times for each Run.

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Saturday July 25, 2009

Friday, October 11, 2013

Friday October 11, 2013

5 Rounds
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl

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Tuesday, March 27, 2012

Thursday, October 10, 2013

Wednesday, October 9, 2013

Wednesday October 09, 2013

5 Rounds
200M Run
15 Pullups
15 Pushups (Hand Release)
200M Run
15 Situps (Unsecured)
15 Squats

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Tuesday, October 18, 2011

Tuesday, October 8, 2013

Tuesday October 08, 2013

AMRAP in 12 minutes
10 Box Jumps (20"/24")
10 SDHP (60#/95#)

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Saturday, May 28, 2011

Monday, October 7, 2013

Sunday, October 6, 2013

Sunday October 06, 2013

200M Run
50 Wallballs (12#@9'/20#@10')
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 - 100M Sandbag Carries (25#/40#)

NOTE:
*Broad Jump is a 2 foot (foot w/toes, not the distance) jump, land, turn around and a 2 foot (foot w/toes, not the distance) jump again. This is 2 reps. Place your distance with 2 marks on the ground and go back and forth.
*10 Sandbag Carries @ 100M is a total distance of 1000M.
*Original WOD finishes with:
10 - 100' Prowler Pushes (150#/250#) or 10 - 100' Tire Drags (150#/250#)

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Monday, October 31, 2011

Saturday, October 5, 2013

Saturday October 05, 2013

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

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Saturday October 01, 2011

Friday, October 4, 2013

Thursday, October 3, 2013

Thursday October 03, 2013

7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)

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Sunday October 28, 2012

Wednesday, October 2, 2013

Tuesday, October 1, 2013