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