Saturday, May 31, 2014

Saturday May 31, 2014

ACTIVE REST DAY
or
MAKE-UP DAY

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

Tuesday, May 27, 2014

Tuesday May 27, 2014

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

Monday, May 26, 2014

Sunday, May 25, 2014

Sunday May 25, 2014

100M Walking Lunges
800M Run
100 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

Friday, May 23, 2014

Thursday, May 22, 2014

Thursday May 22, 2014

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

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

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

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

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

Thursday, May 15, 2014

Thursday May 15, 2014

Helton

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

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#)

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

Sunday, May 11, 2014

Sunday May 11, 2014

HAPPY MOTHER'S DAY!

REST DAY

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

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

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

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

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