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

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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)

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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.

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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!

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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

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Friday, October 11, 2013

Thursday November 13, 2014

REST DAY

Wednesday November 12, 2014

5K Row
or
5K Run

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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

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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#)

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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

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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

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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

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Tuesday, November 19, 2013

Saturday, November 01, 2014

REST DAY