ACTIVE REST DAY
or
MAKE-UP DAY
Saturday, May 31, 2014
Friday, May 30, 2014
Thursday, May 29, 2014
Wednesday, May 28, 2014
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
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
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pullups,
Pushups,
Run
Tuesday, May 27, 2014
Tuesday May 27, 2014
3 rounds
25 Double Unders
20 Push Press (60/95#)
800m Run
25 Double Unders
20 Push Press (60/95#)
800m Run
Labels:
Jumprope,
Metabolic,
Push Press,
Run,
Weights
Monday, May 26, 2014
Sunday, May 25, 2014
Sunday May 25, 2014
100M Walking Lunges
800M Run
100 Squats
800M Run
100 Squats
Labels:
Gymnastics,
Lunges,
Metabolic,
Run,
Squats
Saturday, May 24, 2014
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
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Monday, October 14, 2013
Labels:
AMRAP,
Gymnastics,
Lunges,
Ring Dips,
Toes to Bar
Friday, May 23, 2014
Thursday, May 22, 2014
Wednesday, May 21, 2014
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
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
Monday, May 19, 2014
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
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
Sunday May 18, 2014
21-15-9-6-3
Handstand Pushups
Front Squats (125/195#)*
Bar-facing burpees
*Scale weight accordingly
Handstand Pushups
Front Squats (125/195#)*
Bar-facing burpees
*Scale weight accordingly
Labels:
Burpees,
Front Squats,
Gymnastics,
Handstand Pushups,
Weights
Saturday, May 17, 2014
Friday, May 16, 2014
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
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
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Thursday, May 15, 2014
Thursday May 15, 2014
Helton
3 Rounds
800M Run
30 Squat Cleans (45#/75#)
30 Burpees
3 Rounds
800M Run
30 Squat Cleans (45#/75#)
30 Burpees
Labels:
Burpees,
Gymnastics,
Metabolic,
Run,
Squat Cleans,
Weights
Wednesday, May 14, 2014
Tuesday, May 13, 2014
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#)
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
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
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees
View Previous Times:
Wednesday, October 31, 2012
Sunday, May 11, 2014
Saturday, May 10, 2014
Friday, May 9, 2014
Friday May 09, 2014
"Zembiec"
5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run
*Scale wt. accordingly
5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run
*Scale wt. accordingly
Labels:
Back Squats,
Burpees,
Gymnastics,
Metabolic,
Pullups,
Run,
Weights
Thursday, May 8, 2014
Wednesday, May 7, 2014
Wednesday May 07, 2014
10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Times:
Friday, July 19, 2013
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Times:
Friday, July 19, 2013
Tuesday, May 6, 2014
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
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
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Sandbag Run,
Weights
Monday, May 5, 2014
Sunday, May 4, 2014
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
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 3, 2014
Friday, May 2, 2014
Thursday, May 1, 2014
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
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
Labels:
Back Squats,
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Thrusters,
Toes to Bar,
Weights
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