Wednesday December 31, 2014

REST DAY

Ponder what you would like to accomplish in the New Year!

Review last year's goals:
Thursday, January 02, 2014

Tuesday, December 30, 2014

MAKE-UP DAY

Monday December 29, 2014

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

View Previous Times:
Tuesday, December 31, 2013

Sunday December 28, 2014

REST DAY

Saturday December 27, 2014

21-18-15-12-9-6-3
Power Cleans (60/95#)
Situps
Good Mornings (30/45#)

December 26, 2014

"Annie"

50-40-30-20-10
Double Unders
Situps

View Previous Times:
Friday, July 11, 2014

Thursday December 25, 2014

MERRY CHRISTMAS

Wednesday December 24, 2014

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:

Sunday, December 22, 2013

Tuesday December 23, 2014

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the beggining of each round and finish with one.

View Previous Times:
Tuesday, December 10, 2013

Monday December 22, 2014

REST DAY

Wednesday December 17, 2014

5 Rounds
25 Double Unders
15 Knees-to-elbows
20 yard (60 feet) Overhead Walk (60/95#)

Tuesday December 16, 2014

REST DAY

Monday December 15, 2014

3 Rounds
50 Calorie row
150 Double Unders
50 Walking Lunges

Sunday December 14, 2014

ACTIVE REST DAY

Saturday December 13, 2014

REST DAY

Friday December 12, 2014

30 Turkish Getups
1 mile Run

Thursday December 11, 2014

MAKE-UP DAY

Wednesday December 10, 2014

REST DAY

Tuesday December 09, 2014

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

View Previous Times:
Sunday, December 01, 2013

Monday December 08, 2014

AMRAP in 20 minutes
10 Pullups
20 Back squats (60/95#)
30 Double Unders

Sunday December 07, 2014

REST DAY

Saturday, December 06, 2014

MAKE-UP DAY

OR

ACTIVE REST DAY

Friday December 05, 2014

1000m Row or Run
30 Ring Dips
30 SDHP (45/75#)
30 HSPU
30 Power snatch (45/75#)
30 Burpees
30 Pullups
30 Thrusters (45/75#)

Thursday December 04, 2014

REST DAY

Wednesday December 03, 2014

1000m Row
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups

Tuesday December 02, 2014

75 Kettlebell Swings (35/53#)
1 mile Run
75 Kettlebell swings

Monday December 01, 2014

REST DAY

Sunday November 30, 2014

"Jenny"

AMRAP in 20 minutes
20 Overhead Squats (45/75#)
20 Back Squats (45/75#)
400m Run

Saturday November 29, 2014

Max Rep Double Unders in 2 minutes
After a sufficient rest
Run 1 mile

View Previous Times:
Sunday, March 16, 2014

Friday November 28, 2014

REST DAY

Thursday November 27, 2014

HAPPY THANKSGIVING!!

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

View Previous Times:
Thursday, November 28, 2014

Wednesday November 26, 2014

MAKE-UP DAY

Tuesday November 25, 2014

REST DAY

Monday November 24, 2014

AMRAP in 7 minutes:

Burpees

*Place a bar, object, ect. or tape on a wall 6 inches above your reach. Jump and touch with both hands with every burpee.

If you didn't get 100, continue until you do and post time for both.

View Previous Times:
Sunday, May 04, 2014

Sunday November 23, 2014

ACTIVE REST DAY

Saturday November 22, 2014

REST DAY

Friday November 21, 2014

3 Rounds
30 Toes-to-bar
15 Clean & Jerks (80/135#)

Thursday, November 20, 2014

4 Rounds
10 Front squats (70/110#)
10 Burpee Pull-ups

Wednesday November 19, 2014

REST DAY

Tuesday November 18, 2014

500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps

Sub Run for Row. Meter for Meter!

View Previous Times:
Friday, January 31, 2014

Monday November 17, 2014

4 Rounds
100' Weighted Walking Lunges (20/30#)
20 Box Jumps (20/24")
10 Pullups
10 Push Press (60/95#)

Sunday November 16, 2014

REST DAY

Saturday November 15, 2014

ACTIVE REST DAY

Friday November 14, 2014

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

View Previous Times:
Friday, October 11, 2013

Thursday November 13, 2014

REST DAY

Wednesday November 12, 2014

5K Row
or
5K Run

View Previous Times:
Saturday, September 13, 2014

Tuesday November 11, 2014

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

View Previous Times:
Saturday, January 26, 2013

Monday November 10, 2014

REST DAY

Sunday November 09, 2014

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#)

View Previous Times:
Sunday, October 06, 2013

Saturday November 08, 2014

4 Rounds
1000m row
Rest 90 seconds

Friday November 07, 2014

REST DAY

Thursday November 06, 2014

5 Rounds
30 Double Unders
20 Situps
10 Pullups

Wednesday November 05, 2014

5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute

View Previous Times:
Saturday, December 07, 2014

Tuesday November 04, 2014

REST DAY

Monday November 03, 2014

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

View Previous Times:
Tuesday, December 17, 2013

Sunday November 02, 2014

800M Run
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run

View Previous Times:
Tuesday, November 19, 2013

Saturday, November 01, 2014

REST DAY

Friday October 31, 2014

7 Rounds
11 Deadlifts (body weight)
100m Sprint

Thursday October 30, 2014

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.

View Previous Times:
Monday, October 21, 2013

Wednesday October 29, 2014

REST DAY

Tuesday October 28, 2014

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

View Previous Times:
Thursday, October 24, 2013

Monday October 27, 2014

400m Run
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats

Sunday October 26, 2014

REST DAY

Saturday October 25, 2014

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.

View Previous Times:
Saturday, October 26, 2013

Friday October 24, 2014

21-15-9
Toes-to-Bar
Power Snatch (70/115#)

Thursday October 23, 2014

REST DAY

Wedensday October 22, 2014

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

View Previous Times:
Wednesday, October 30, 2013

Tuesday October 21, 2014

30 Box Jumps (20"/24")
30 Pullups
30 Kettlebell swings (35#/53#)
30 OH Walking Lunges (25#/45#)
30 Knees-to-elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Wallballs (12#@9ft/20#@10ft.)
30 Burpees
30 Double Unders

*I toned this down from the original workout posted on the CrossFit mainsite.
This is similar to Filthy Fifties with less reps but more weight.

Mainsite WOD:
30 Box Jumps (24"/30")
30 Pullups (Chest to Bar)
30 Kettlebell swings (53#/70#)
30 OH Walking Lunges (65#/95#)
30 Knees-to-elbows
30 Push Press (65#/95#)
30 Hip Extensions (20#/25#)
30 Wallballs (14#@10ft/20#@11ft.)
30 Burpees
30 Triple Unders

Previous Times for Filthy Fifties:
Thursday, November 28, 2013

Monday October 20, 2014

REST DAY

Sunday October 19, 2014

"Abbate"

1 Mile Run
21 Clean & Jerks (90/155#)
800m Run
21 Clean and Jerks
1 Mile Run

Saturday October 18, 2014

AMRAP in 10 minutes
10 Situps
15 Pushups
10 Situps
30 Squats

Friday October 17, 2014

REST DAY

Thursday October 16, 2014

5 Rounds
200M Run
10 Power Cleans (80#/135#)

View Previous Times:
Tuesday, September 24, 2013

Wednesday October 15, 2014

AMRAP in 10 minutes
20 Double Unders
15 Kettlebell Swings (35/53#)
20 Walking Lunges

Tuesday October 14, 2014

REST DAY

Monday October 13, 2014

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

View Previous Times:
Thursday, January 30, 2014

Sunday October 12, 2014

ACTIVE REST DAY

Saturday October 11, 2014

REST DAY

Friday October 10, 2014

AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees

View Previous Times:
Sunday, November 10, 2013

Thursday October 09, 2014

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

View Previous Times:
Friday, January 24, 2014

Wednesday October 08, 2014

REST DAY

Tuesday October 07, 2014

4 Rounds
400M Run
50 Double Unders (150 Singles)

View Previous times:

Sunday, February 23, 2014

Monday October 06, 2014

3 Rounds
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")

View Previous Time:
Sunday, October 14, 2012

Sunday October 05, 2014

REST DAY

Saturday October 04, 2014

2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees

View Previous Times:
Wednesday, August 28, 2014

Friday October 03, 2014

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

View previous times:
Friday, August 30, 2013

Thursday October 02, 2014

REST DAY

Wednesday October 01, 2014

10 Rounds
250m Row
Rest 2 minutes

*Post times for each row

Tuesday September 30, 2014

3 Rounds
400m Run
21 Power Snatches (45/75#)
12 Pullups

Monday September 29, 2014

REST DAY

Sunday September 28, 2014

"Riley"

1.5 mile Run

150 Burpees

1.5 mile Run

Saturday September 27, 2014

ACTIVE REST DAY

Friday September 27, 2014

REST DAY

Thursday September 26, 2014

3 Rounds
400m Run
30 Squats
20 Push Press (70/115#)

Wednesday September 24, 2014

3 Rounds
400m Run
21 SDHP (45/75#)
12 Burpees-over-bar*

*With each burpee jump over the bar

Tuesday September 23, 2014

REST DAY

Monday September 22, 2014

21-15-9
Overhead Squats (70/115#)*
Toes-to-bar

*May sub front squats for OHS

Sunday September 21, 2014

5 Rounds
10 Handstand Pushups
20 Situps

Saturday September 20, 2014

REST DAY

Friday September 19, 2014

15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB

View Previous Times:
Saturday, September 29, 2012

Thursday September 18, 2014

1 mile run
Then,
Work on something you suck at!

Wednesday September 17, 2014

REST DAY

Tuesday September 16, 2014

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

View Previous Times:
Tuesday December 31, 2013

Monday September 15, 2014

21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps

View Previous Times:
Tuesday September 03, 2013

Sunday September 14, 2014

REST DAY

Saturday September 13, 2014

5K Row

or

5K Run

View Previous Times:

Saturday May 03, 2014

Friday September 12, 2014

1600m Run
Rest 3 minutes
1200m Run
Rest 2 minutes
800m Run
Rest 1 minute
400m Run

View Previous Times:
Monday, May 19, 2014

Thursday September 11, 2014

REST DAY

Wednesday September 10, 2014

5 Rounds
200M Run
10 Power Cleans (80#/135#)

View Previous Times:
Tuesday September 24, 2013

Tuesday September 09, 2014

21 Deadlifts (135#/225#)
400M Run
18 Deadlifts (135#/225#)
400M Run
15 Deadlifts (135#/225#)
400M Run
12 Deadlifts (135#/225#)
400M Run
9 Deadlifts (135#/225#)
400M Run
6 Deadlifts (135#/225#)
400M Run
3 Deadlifts (135#/225#)
400M Run

View Previous Times:
Friday September 14, 2012

Monday September 08, 2014

REST DAY

Sunday September 07, 2014

10-20-30-40
Wallballs (12#@9'/20#@10')
Box Jumps (20"/24")
Pushups (Hand Release)

View Previous Times:
Wednesday March 21, 2012

Saturday September 06, 2014

5 Rounds
10 Kettlebells (35#/53#)
10 Burpees
10 Pushups (Hand Release)
10 Air Squats
10 Double Unders (30 Singles)

View Previous Times:
Friday September 20, 2013

Friday September 05, 2014

REST DAY

Thursday September 04, 2014

30-20-10
Thrusters (60#/95#)
Pullups

View Similar WOD Times (Fran):
Sunday July 28, 2013

Wednesday September 03, 2014

4 Rounds
20 Back Squats (80/135#)
10 Box Jumps (20/24")
50 Double Unders

View Previous Times:
Saturday, December 11, 2010

Tuesday September 02, 2014

REST DAY

Monday September 01, 2014

30 Calorie Row
30 Burpees over Bar
30 Power Cleans (80#/135#)

Sunday August 31, 2014

1 Mile Run

View Previous Times:
1 Mile Run
Saturday August 02, 2014

All WOD's with 1 Mile Run:
1 Mile Run

Saturday August 30, 2014

REST DAY

Friday August 29, 2014

3 Rounds

400M Run

7 Push Press (80#/135#)

14 Ring Rows

View Previous Times:

Saturday December 22, 2012

Thursday August 28, 2014

25 Double Unders
400m Run
21-15-9
Wallballs
Situps
400m Run
25 Double Unders

Wednesday August 27, 2014

REST DAY

Tuesday August 26, 2014

KEVIN

3 Rounds
32 Deadlifts (125#/185#)
32 Hanging Hip Touches
800M Running Farmer Carry (10#X2/15#X2)

Scaled

3 Rounds
32 Deadlifts (80#/135#)
32 Hanging Hip Touches
800M Run

Hanging Hip Touches - watch video

Monday, August 25, 2014

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

View Previous Times:
Saturday August 24, 2013

Sunday, August 24, 2014

REST DAY

Saturday August 23, 2014

800m Run
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")

Friday August 22, 2014

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!

View Previous Times:
Tuesday, October 15, 2013

Thursday August 21, 2014

REST DAY

Wednesday August 20, 2014

800m Run
400m run backwards
800m run
400m run backwards

View Previous Times:
Friday, September 06, 2013

Tuesday August 19, 2014

AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")

View Previous Times:
Friday, November 22, 2013

Monday August 18, 2014

REST DAY

Sunday August 17, 2014

Active Rest Day
or Make up Day

Saturday August 16, 2014

10 2- minute Rounds
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Pushups
15 Squats
Row for calories with remaining time
Rest 1 minute

Post total number of calories per round

Friday August 15, 2014

REST DAY

Thursday August 14, 2014

JBo

AMRAP in 28 Minutes
9 Overhead Squats  (70#/115#)
1 Legless Rope Climb
12 Bench Press (70#/115#)

Wednesday August 13, 2014

3 Rounds
500M Row
20 Pushups (Hand Release)
10 Toes to Bar

Sub 500M Run for Row

Tuesday August 12, 2014

REST DAY

Monday August 11, 2014

10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)

View Previous Times:
Wednesday May 07, 2014

Sunday August 10, 2014

Make Up Day

Saturday August 09, 2014

REST DAY

Friday August 08, 2014

800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run

Thursday August 07, 2014

3 Rounds
30 Dumbbell Shoulder Press (20/35#)
20 Pullups
10 Ring Dips

Wednesday August 6, 2014

REST DAY

Tuesday August 05, 2014

Row or Run 5K

View Previous Times:
Saturday May 03, 2014

Monday August 04, 2014

AMRAP 15 minutes
10 Dumbbell Thrusters (25/40#)*
50 Double Unders

*May sub using barbell @ 60/95#

Sunday August 03, 2014

REST DAY

Saturday August 02, 2014

1 mile Run

View Previous Times:
Thursday April 03, 2014

Friday August 01, 2014

4 Rounds
500m row
25 Box Jumps (20/24")
400m Run

View Previous Times:
Sunday, June 03, 2012

Thursday July 31, 2014

REST DAY

Wednesday July 30, 2014

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

View Previous Times:
Sunday, July 14, 2013

Tuesday July 29, 2014

"Double Grace"

60 Clean & Jerks (80/135#)

View Previous "Grace" Times:
Tuesday, February 26, 2013

Monday July 28, 2014

REST DAY

Sunday July 27, 2014

ACTIVE REST
or
MAKE-UP DAY

Saturday July 26, 2014

5 Rounds
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds

View Previous Times:
Saturday, July 28, 2012

Friday July 25, 2014

REST DAY

Thursday July 24, 2014

25 Burpees
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim

View Previous Times:
Thursday, July 12, 2012

Wednesday July 23, 2014

AMRAP in 10 minutes
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps

View Previous Times:
Friday, June 01, 2014

Tuesday July 22, 2014

REST DAY

Monday July 21, 2014

5 Rounds
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees

* May Sub with Bumper Plate

View Previous times:
Sunday, September 15, 2013

Sunday July 20, 2014

ACTIVE REST DAY

Saturday July 19, 2014

REST DAY

Friday July 18, 2014

3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run

View Previous times:
Tuesday, May 14, 2013

Thursday July 17, 2014

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

View Previous Times:
Thursday, July 11, 2013

Wednesday July 16, 2014

REST DAY

Tuesday July 15, 2014

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:
Wednesday, July 31, 2013

Monday July 14, 2014

5 Rounds
200M Run
15 Deadlifts (60#/95#)
12 Power Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Press/Jerks (60#/95#)

View Previous Times:
Wednesday, August 10, 2011

Sunday July 13, 2014

REST DAY

Saturday July 12, 2014

For time:
1.25 Mile Run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Friday June 28, 2013

Friday July 11, 2014

"Annie"

50-40-30-20-10
Double Unders
Situps

View Previous Times:
Monday December 23, 2013

Thursday July 10, 2014

REST DAY

Wednesday July 09, 2014

Row, Run (Hike) or Swim

 Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.

Tuesday July 08, 2014

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees


View Previous Times:
Tuesday March 25, 2014
Saturday, December 28, 2013

Monday July 07, 2014

REST DAY

Sunday July 06, 2014

Row, Run (Hike) or Swim


Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.

Saturday July 05, 2014

3 Rounds
15 Power Cleans (80#/135#)
15 Burpees

View Previous Times:
Wednesday July 17, 2013

 With Hang Cleans:
Monday October 18, 2010

Friday July 04, 2014

REST DAY

HAPPY 4TH OF JULY!

Thursday, July 03, 2014

4 Rounds
50 Squats
40 Good mornings
30 Pushups

Wednesday July 02, 2014

5 Rounds
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)

View Previous Times:
Monday, February 06, 2012

Tuesday July 01, 2014

REST DAY

Monday June 30, 2014

EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)

Note your time (or approximate) for each round.

View Previous Times:
Tuesday May 21, 2013

Sunday June 29, 2014

Do something fun with the Family!

Saturday June 28, 2014

REST DAY

Friday June 27, 2014

1000M Swim

then,

Practice Paddle Boarding!

Thursday June 26, 2014

5 Rounds
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)

View Previous Times:
Monday, January 10, 2011

Wednesday June 25, 2014

REST DAY

Tuesday June 24, 2014

2 Rounds
1000m Row
50 Double Unders

View Previous Times:
February 20, 2014

Monday June 23, 2014

4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups

View Previous Times:
Thursday, June 21, 2012

Sunday June 22, 2014

REST DAY

Saturday June 21, 2014

10 Rounds
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time

Friday June 20, 2014

3 Rounds
50 Wallball Squat Cleans (12#/20#)
800M Run

Thursday June 19, 2014

REST DAY

Wednesday June 18, 2014

400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run

 

View Previous times:

Tuesday, May 22, 2012

Tuesday June 17, 2014

"The Ghost"

6 rounds
1 minute Row (calories)*
1 minute Burpees
1 minute Double Unders
1 minute Rest

Post total score and reps per exercise.
*sub SDHP (30/45#) for row if needed

Monday June 16, 2014

REST DAY

Sunday June 15, 2014

HAPPY FATHER'S DAY!

ACTIVE REST DAY
or
MAKE-UP DAY

Saturday June 14, 2014

21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)

Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!

View Previous Times:
Thursday, September 09, 2010

Friday June 13, 2014

REST DAY

Thursday June 12, 2014

AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips

View Previous Time:
Sunday, November 17, 2013

Wednesday June 11, 2014

AMRAP in 15 minutes
10 Pullups
20 Wallballs
200m Run

Tuesday June 10, 2014

REST DAY

Monday June 09, 2014

3 Rounds
25 Snatches (45/75#)
25 Burpees

View Previous Times:
Wednesday June 05, 2013

Sunday June 08, 2014

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

View Previous times:
Friday, May 03, 2013

Saturday June 07, 2014

REST DAY

Friday June 06, 2014

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View Previous Times:
Friday, August 09, 2013

Thursday June 05, 2014

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

View previous times:
Monday, August 29, 2011

Wednesday June 04, 2014

REST DAY

Tuesday June 03, 2014

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

View Previous times:
Thursday, June 20, 2013

Monday June 02, 2014

AMRAP in 10 Minutes
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
View Previous Times:
Monday, April 29, 2013

Sunday June 01, 2014

REST DAY

Saturday May 31, 2014

ACTIVE REST DAY
or
MAKE-UP DAY

Friday May 30, 2014

7 Rounds
250m Row
20 Situps

Thursday May 29, 2014

REST DAY

Wednesday May 28, 2014

AMRAP in 4 Minutes
400M Run
AMRAP of Kettlebell Swings (35#/53#)

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Pushups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders

View Previous Times:
Wednesday, June 19, 2013

Tuesday May 27, 2014

3 rounds
25 Double Unders
20 Push Press (60/95#)
800m Run

Monday May 26, 2014

MEMORIAL DAY

REST DAY

Sunday May 25, 2014

100M Walking Lunges
800M Run
100 Squats

Saturday May 24, 2014

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

View Previous Times:
Monday, October 14, 2013

Friday May 23, 2014

REST DAY

Thursday May 22, 2014

50-40-30-20-10
Situps
Kettlebell Swings (53#/35#)

Wednesday May 21, 2014

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Previous Times:
Thursday November 14, 2013

Tuesday May 20, 2014

REST DAY

Monday May 19, 2014

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

View Previous Times:
Saturday November 02, 2013

Sunday May 18, 2014

21-15-9-6-3
Handstand Pushups
Front Squats (125/195#)*
Bar-facing burpees

*Scale weight accordingly

Saturday May 17, 2014

REST DAY

Friday May 16, 2014

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

This is the second benchmark WOD for our Nutrition challenge.

View Previous Times:
Thursday March 20, 2014

Thursday May 15, 2014

Helton

3 Rounds
800M Run
30 Squat Cleans (45#/75#)
30 Burpees

Wednesday May 14, 2014

REST DAY

Tuesday May 13, 2014

AMRAP in 12 Minutes
1 Minute of Box Jumps (20"/24")
1 Minutes of SDHP (60#/95#)
2 Minute of Box Jumps (20"/24")
2 Minutes of SDHP (60#/95#)
3 Minute of Box Jumps (20"/24")
3 Minutes of SDHP (60#/95#)

Monday May 12, 2014

AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees

View Previous Times:
Wednesday, October 31, 2012

Sunday May 11, 2014

HAPPY MOTHER'S DAY!

REST DAY

Saturday May 10, 2014

ACTIVE REST DAY

Friday May 09, 2014

"Zembiec"

5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run

*Scale wt. accordingly

Thursday May 08, 2014

REST DAY

Wednesday May 07, 2014

10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)

View Previous Times:
Friday, July 19, 2013

Tuesday May 06, 2014

30 Box Jumps (20/24")
30 Push Press/Jerk (80/135#)
200m Sandbag Run (25/40#)
20 Box Jumps
20 Push Press/Jerk
400m Sandbag Run
10 Box Jumps
10 Push Press/Jerk
600m Sandbag Run

View Previous times:
Sunday, November 27, 2011

Monday May 05, 2014

REST DAY

Sunday May 04, 2014

AMRAP in 7 minutes:

Burpees

*Place a bar, object, ect. or tape on a wall 6 inches above your reach. Jump and touch with both hands with every burpee.

If you didn't get 100, continue until you do and post time for both.

View Previous Times:
Sunday, January 27, 2013

Saturday May 03, 2014

5K Run
or
5K Row

View Previous Times:
Friday February 21, 2014

Friday May 02, 2014

REST DAY

Thursday May 01, 2014

50 Deadlifts (60#/95#)
50 Walking Lunges
40 Back Squats (60#/95#)
40 Toes to Bar
30 Power Cleans (60#/95#)
30 Burpee Box Jumps (20"/24")
20 Thrusters (60#/95#)
20 Double Unders

*Weight should be 85#/115# and Triple Unders

Wednesday April 30, 2014

200M Run
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run

View Previous Times:
Friday, May 17, 2013

Tuesday April 29, 2014

REST DAY

Monday April 28, 2014

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press (45/75#)

View Previous Time:
Saturday, June 08, 2013

Sunday April 27, 2014

5 Rounds
50 ft. (15 Steps) Barbell weighted Overhead Lunges (60/95#)*
15 Knees-to-elbow

*If unable to do OH Lunges, place bar on shoulders

Saturday April 26, 2014

REST DAY

Friday April 25, 2014

1070M Paddle Board (.66 Miles)
4250M Run (2.65 Miles)*

*Figure 8 around both lakes

Thursday April 24, 2014

5 Rounds
30 Double Unders
20 Good Mornings (30/45#)
10 Ring Dips

Wednesday April 23, 2014

REST DAY

Tuesday April 22, 2014

150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)

Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.

View Previous Times:
Thursday, September 15, 2011

Monday April 21, 2014

21-15-9
Box Jumps (20/24")
Situps
Burpees

Sunday April 20, 2014

HAPPY EASTER!

REST DAY

Saturday April 19, 2014

400m Run
50 Kettlebells (35/53#)
30 Pushups
800M Run
40 Kettlebells
20 Pushups
1600m Run
30 Kettlebells
10 Pushups

Friday April 18, 2014

3 Rounds
50M Lunges
50M Broad Jump
200M Run

View Previous Times:
Friday, January 15, 2010

Thursday April 17, 2014

REST DAY

Wednesday April 16, 2014

10 Shoulder Press (60#/95#)
15 OH Squats (60#/95#)
20 Push Press (60#/95#)
25 Front Squats (60#/95#)
30 Push Jerks (60#/95#)
35 Back Squats (60#/95#)

View Previous Times:
Tuesday, April 02, 2013

Tuesday April 15, 2014

800m Run
50 Double Unders
20 Turkish Get Ups (26/44# KB) - Alternating hands
50 Double Unders
800m Run

Monday April 14, 2014

REST DAY

Sunday April 13, 2014

"Barbara"

5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes

Time each round and total.

Saturday April 12, 2014

With a running clock of 12 minutes do:

1 minute Double Unders
1 minute Snatches (45/75#)
2 minutes Double unders
2 minutes Snatches (45/75#)
3 minutes Double Unders
3 minutes Snatches (45/75#)

Friday April 11, 2014

REST DAY

Thursday April 10, 2014

AMRAP in 12 minutes*
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar

*Keep track of your score for 10 Minutes and 12 Minutes.
**The 400M Run is the start of the WOD. Only run once and continue the WOD by doing AMRAP of Thrusters, Situps, Burpees and Toes to Bar.

This WOD was taken from the 13th episode of Killing the Fat Man found on YouTube and CF. There it was only 10 minutes. I made it 12 minutes. If you would like to compare then keep your score for both time limits.

View Previous Times:
Saturday April 06, 2013

Wednesday April 09, 2014

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

Tuesday April 08, 2014

REST DAY

Monday April 07, 2014

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')

View Previous Times:
Friday, May 25, 2013

Sunday April 06, 2014

REST DAY
"You Deserve It!"

Saturday April 05, 2014

TOUGH MUDDER!
Start Time 9:20
12.1 Miles with 23 Brutal Obstacles! CAN YOU HANG?
1)Braveheart Charge - Charge into battle with 5,000 other people.
2)Soggy Bottom -
3)Tube Mile -
4)Kiss of Mud - Eat dirt as you crawl on your belly under wire set only 8" from the ground.
5)Glory Blades -
6)Warrior Carry -
7)Balls to the Wall -
8)Artic Enema (Formally Chernobyl Jacuzzi) - Jump in and out of an icy mixture of assorted carcinogens.
9)Lube Tubes -
10)Dirty Ballerina -
11)Prairie Dog -
12)Funky Monkey - Make your way across monkey bars over a icy cold lake. Some bars are greased with butter.
13)Hold your Wood - Drag a log up a hill and back down.
14)Pitfall -
15)Mud Mile - Make your way through a maze and trenches of thick mud.
16)Devil's Beard - You will get caught like a fly in a spider's web in the annoyingly low cargo nets.
17)Walk the Plank - Jump off a 15' high plank into a freezing pond and swim out.
18)Just the Tip -
19)Berlin Walls #1 - Scale series of 12' high walls.
20)Everest - Reach the top of a slippery giant quarter pipe (skateboard pipe).
21)Mudder Legion #1 - Extra Course
22)Mudder Legion #2 - Extra Course
23)Electro Shock Therapy - Sprint through a field of live wires. Some carry a charge of 10,000 volts.

View Previous Times:
Saturday January 14, 2012

 

 

Friday April 04, 2014

REST DAY
"Rest Up and Carb Load!"

Thursday April 03, 2014

5 Rounds
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

and then,
Do a 1 mile run*
Time the run separately - you may rest before the run

 View Previous Times:
Friday, September 20, 2013

Wednesday April 02, 2014

REST DAY

Tuesday April 01, 2014

3 Rounds
800M Run
Rest 2 Minutes

View Previous Times:
Saturday May 26, 2012

Monday March 31, 2014

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

View Previous Time:
Thursday, April 18, 2013

Sunday March 30, 2014

REST DAY

Nutrition Challenge: Post your food log and total points for this week!
www.fenutrition.blogspot.com

Saturday March 29, 2014

Getting ready for Tough Mudder

1 Mile Run
50 Situps
30 Box Jumps (16"/20")
15 Burpees
1 Mile Run
50 Russian Twists (10#/15#)*
30 Pushups (Hand Release)
15 Burpees
1 Mile Run
50 Medicine Ball Slams (10#/15#)*
30 Kneeling Jumps (Knees to Feet)**
15 Burpees

* Use a Bumper Plate for this is you do not have a WB the right size. For medicine ball slams - You can take the weight fully extended above head and come down and touch the ground with a little force to keep from slamming the ball or weight. Then repeat.
** The is knees on the ground and butt on your feet/heels and spring up onto your feet. Then fully extend to a standing position. Repeat.

Friday March 28, 2014

14.5

21-18-15-12-9-6-3
Thrusters (65#/95#)
Burpees Facing Bar*

*Burpees must be done facing bar and then Broad Jump over Bar to complete one Rep. Stagger step jumps are not allowed.

Watch the live archived footage of the Open 14.5.

Thursday March 27, 2014

REST DAY

Wednesday March 26, 2014

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

View Previous Times:
Saturday, December 14, 2014

Tuesday March 25, 2014

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Saturday December 28, 2013

Monday March 24, 2014

REST DAY

Sunday March 23, 2014

400M Run
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run

View Previous Times:
Wednesday April 24, 2013

Saturday March 22, 2014

14.4

AMRAP 14 minutes
60 Calorie row
50 Toes-to-bar
40 Wallballs (14# @ 9ft./20# @ 10 ft.)
30 Power cleans (95/135#)
20 muscle-ups

Friday March 21, 2014

REST DAY

Thursday March 20, 2014

Tuesday September 17, 2013

"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

This is the second benchmark WOD for our Nutrition challenge.

View Previous Times:
Tuesday, September 17, 2013

Wednesday March 19, 2014

MAKE-UP DAY

Tuesday March 18, 2014

REST DAY

Monday March 17, 2014

"Kelly"

5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)

View Previous Times:
Monday, February 27, 2014

Nutrition Challenge starts today! This is the first benchmark workout.

Sunday March 16, 2014

Max Rep Double Unders in 2 minutes
After a sufficient rest
Run 1 mile

Saturday March 15, 2014

REST DAY

Friday March 14, 2014

14.3

AMRAP in 8 Minutes
10 Deadlifts (95#/135#)
15 Box Jumps (20"/24")
15 Deadlifts (135#/185#)
15 Box Jumps (20"/24")
20 Deadlifts (155#/225##)
15 Box Jumps (20"/24")
25 Deadlifts (185#/275#)
15 Box Jumps (20"/24")
30 Deadlifts (205#/315#)
15 Box Jumps (20"/24")
35 Deadlifts (225#/365#)
15 Box Jumps (20"/24")

14.3 Open Workout

Thursday March 13, 2014

4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps

View Previous Times:
Wednesday May 16, 2012

Wednesday March 12, 2014

REST DAY

Tuesday March 11, 2014

Weightlifting Day!
Work on some lifts or something else you need to work on.
Attempt a new PR.

Monday March 10, 2014

5 Rounds
800m Run
25 Burpees

Sunday March 09, 2014

REST DAY

Saturday March 08, 2014

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 Overhead Squats (65#/95#)

   10 Chest to Bar Pullups

From 3:00-6:00

   2 rounds of:

   12 Overhead Squats (65#/95#)

   12 Chest to Bar Pullups

From 6:00-9:00

   2 rounds of:

   14 Overhead Squats (65#/95#)

   14 Chest to Bar Pullups

Etc., following same pattern until you fail to complete both rounds.

 

Crossfit Games Open

Friday March 07 2014

"Elizabeth"

21-15-9
Power Cleans (80#/135#)
Ring Dips

View Previous Times:
Wednesday, July 18, 2012

Thursday March 06, 2014

REST DAY

Wednesday March 05, 2014

25-20-15-10-5
Double Unders
Kettlebell Swings (35/53#)
Burpees

Tuesday March 04, 2014

"Loredo"

 6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run

View Previous Times:
Wednesday, January 02, 2013

Monday March 03, 2014

REST DAY

Sunday March 02, 2014

MAKE-UP DAY

Saturday March 01, 2014

14.1
AMRAP in 10 Minutes
30 Double Unders
15 Power Snatches (55#/75#)

This is the first WOD of the open for the CrossFit Games.

Leaderboard

View Previous Times:
Saturday March 19, 2011

Friday February 28, 2014

REST DAY

We will get a day together where we all go down to the high school track and run a mile for time together. Further details to follow!

Thursday February 27, 2014

With a running clock of 12 minutes complete the following:
4 minutes of Clean &Jerks (80/135#)
4 minutes of Rowing
4 minutes of Burpees

Post reps and row calories to comments

Wednesday February 25, 2014

AMRAP in 12 Minutes
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups

View Previous Times:
Monday, April 15, 2013

Tuesday February 25, 2014

REST DAY

Monday February 24, 2014

"WOOD"

5 Rounds
400m Run
10 Burpee Box Jumps (20/24")
10 SDHP (60/95#)
10 Thrusters (60/95#)
Rest 1 minute

View Previous Times:
Thursday, January 13, 2013

Sunday February 23, 2014

4 Rounds
400M Run
50 Double Unders (150 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

View Previous Times:
Wednesday November 13, 2013

Saturday February 22, 2014

REST DAY

Friday February 21, 2014

5K Run

OR

5k Row

View Previous Times:
Thursday December 18, 2013

Thursday February 20, 2014

2 Rounds
1000M Row
50 Double Unders (150 Singles)

View Previous Times:
Sunday November 25, 2012

Wednesday February 19, 2014

REST DAY

Tuesday February 18, 2014

13.2
AMRAP in 10 Minutes
5 Push Press (75#/115#)
10 Deadlifts (75#/115#)
15 Box Jumps (20"/24")

View Previous Times:
Tuesday March 19, 2013

Monday February 17, 2014

"JT"

21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)

*Sub Push Press (80#/135#) for HSPU

View Previous Times:
Wednesday, January 09, 2013

Sunday February 16, 2014

REST DAY

Saturday February 15, 2014

ACTIVE REST DAY

Friday February 14, 2014

HAPPY VALENTINE'S DAY!

100 Lunges
90 Situps
80 Pushups
70 Kettlebell Swings (35#/53#)
60 Wallballs (12#@9'/20#@10')
50 Box Jumps (20"/24")
40 Pullups
30 Burpees
20 V-Ups (Watch Video)
10 Handstand Pushups

View Previous Times:
Monday, December 05, 2011

Thursday February 13, 2014

REST DAY

Wednesday February 12, 2014

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

View Previous time:
Wednesday, May 08, 2014

Tuesday February 11, 2014

3 Rounds
21 Power cleans (70/115#)
27 Burpees
27 Situps

Monday February 10, 2014

REST DAY

Sunday February 09, 2014

AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)

View Previous Time:
Monday, March 18, 2013

Saturday February 08, 2014

With a running clock of 15 minutes do the following:

1 minute of Squats
2 minutes of Double Unders
3 minutes of Pushups
4 minutes of Good Mornings (30/45#)
5 minutes of Pullups

Post total reps.

Friday February 07, 2014

REST DAY

Thursday February 06, 2014

"Nancy"
5 Rounds
400M Run
15 OH Squats (60#/95#)

View Previous Times:
Wednesday, February 20, 2013

Wednesday February 5, 2014

With a running clock of 9 minutes do the following:
2 minutes of burpees
2 minutes of situps
2 minutes of inverted burpees
1 minute of burpees
1 minute of situps
1 minute of inverted burpees

Post total reps

Tuesday February 04, 2014

REST DAY

Monday February 03, 2014

800m Run
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run
Watch the WOD Demo

View Previous Times:
Wednesday April 11, 2012

Sunday, February 02, 2014

Practice something that you suck at doing and want to improve!
Attempt to PR on a lift, max reps, or run/row time.

Keep up those Turkish Getups (TGUPs) for February until you hit 250.
February Challenge: Add 25 Good Mornings to your warm-up.

Saturday February 01, 2014

REST DAY

Check out this video. It is ISABEL @ 225#. ISABEL is 30 Snatches for time.

ISABEL @ 225# - Rich Froning

Friday January 31, 2014

500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps

Sub Run for Row. Meter for Meter!

Thursday January 30, 2014

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

View Previous Times:
Monday, January 23, 2012

Wednesday January 29, 2014

REST DAY

Tuesday January 28, 2014

15-12-9
Clean and Jerk*

View Previous Times:
Tuesday January 29, 2013

#Please view previous comments on how to do this WOD. There is a rest period between 15-12-9. Do everything you can to not drop the bar.

 *Touch and go at floor only. Choose a weight that will be challenging and something you think you can complete. The idea is to complete the first round (15) without dropping the bar or resting it on the ground. You can rest it anywhere on your body but when it touches the ground in between reps it is only for a fraction of a second (touch and go). Rest as long as you need between sets (~5 minutes).

For you ladies: You should attempt at least your 80#/135# weight you use for those WOD's. If you use 75#, then give that a shot. Good Luck.

 This is not a timed event but I would like you to time it for curiosity. Please post load (weight) and total time with your rest periods. You will be amazed at how difficult this is.

Monday January 27, 2014

AMRAP in 15 Minutes
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar

View Previous Times:
Sunday, January 01, 2012

Sunday January 26, 2014

REST DAY

Saturday January 25, 2014

5 Rounds
10 Toes to Bar
10 Power Snatches (45#/75#)
10 Wallballs (12#@9'/20#@10')

View Previous Times:
Thursday January 03, 2013