Wednesday December 02, 2015

REST DAY

Tuesday December 01, 2015

AMRAP 20 minutes
400m Run
10 Front Squats (80/135#)
20 Situps

Monday November 30, 2015

3 Rounds
1000m Row
42 Kettlebell Swings (35/53#)
24 Pullups

Sunday November 29, 2015

REST DAY

Saturday November 28, 2015

ACTIVE REST DAY

Friday November 27, 2015

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 27, 2015

Thursday November 26, 2015

HAPPY THANKSGIVING!

REST DAY

Wednesday November 25, 2015

35 Minute Run
Every 5 minutes stop and do 15 Burpees

Tuesday November 24, 2015

5 Rounds
30 Wallballs (12#@ 9ft./ 20# @ 10 ft.)
5 Squat snatch
Rest 2 minutes

Monday November 23, 2015

REST DAY

Sunday November 22, 2015

12-9-6
Squat cleans (80/135#)
Ring dips
Pullups

Saturday November 21, 2015

AMRAP in 10 minutes
20 Box Jumps (20/24")
10 Handstand Pushups

November 20, 2015

REST DAY

Thursday November 19, 2015

10-8-6-4-2
KB SDHP (35/53#)
KB Goblet Squat
KB Swing
Rest 2 minutes
then,
9-7-5-3-1
KB SDHP (35/53#)
KB Goblet Squat
KB Swing

Wednesday November 18, 2015

4 Rounds
1 mile bike
Rest as needed between rounds

Post times for each round

Tuesday November 17, 2015

REST DAY

Monday November 16, 2015

EMOM
Row
Turkish get-ups (20/35# dumbbell)
Row
Pushups
Row
Goblet squats (20/35# dumbbell)
Row
Pullups
Row
Squat clean thrusters (20/35# dumbbells)
Row
Toes-to-bar

Post reps on each exercise to comments

Sunday November 15, 2015

ACTIVE REST DAY

Saturday November 14, 2015

REST DAY

Friday November 13, 2015

15 Squat cleans (60/95#)
30 Toes to bar
30 Box Jumps
15 Ring dips
30 Push press (60/95#)
30 Double unders
15 Thrusters (60/95#)
30 Pullups
30 Burpees
30 Overhead Walking Lunge (25/45#)

Thursday November 12, 2015

AMRAP 15 minutes
8 Burpees
16 Squats

Wednesday November 11, 2015

REST DAY

Tuesday November 10, 2015

800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)

Record Time for each 800M Run.

View Previous Times:
Monday, January 15, 2015

Monday November 09, 2015

AMRAP 12 minutes
12 Box Jumps
6 Thrusters (60/95#)
6 Bar-facing Burpees

Sunday November 08, 2015

REST DAY

Saturday November 07, 2015

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, October 13, 2015

Friday November 06, 2015

7 Rounds
11 Deadlifts (bodyweight)
100M Sprint

View Previous Times:
Friday, October 31, 2015

Thursday November 05, 2015

REST DAY

Wednesday November 04, 2015

5 Rounds
30 Double Unders
20 Situps
10 Pullups

View Previous Times:
Thursday, November 06, 2014

Tuesday November 03, 2015

7 Rounds
7 Power Cleans (60/95#)
7 Thrusters (60/95#)
7 Bar-facing Burpees

Monday November 02, 2015

REST DAY

Sunday, November 01, 2015

2 Rounds
1000m Row
50 Double Unders

View Previous Times:
Sunday, February 15, 2015

Saturday October 31, 2015

400m Run
then
21-15-9
Wallballs
Situps
then,
400m Run

Friday October 30, 2015

REST DAY

Thursday October 29, 2015

3 Rounds
400m Run
30 Double Unders
20 Kettlebell Swings (35/53#)

Wednesday October 28, 2015

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#)

View Previous Times:
Tuesday, May 13, 2014

Tuesday October 27, 2015

REST DAY

Monday October 26, 2015

15-12-9
Clean & Jerks (80/135#)
Pullups

Sunday October 25, 2015

ACTIVE REST DAY
OR
MAKE-UP DAY

Saturday October 24, 2015

REST DAY

Friday October 23, 2015

3 Rounds
500m Row
21 Burpees
12 Thrusters (60/95#)

Thursday October 22, 2015

400m Run

20 Turkish Get-ups 

400m Run

20 Pushups

400m Run

20 Box Jumps (20/24)

400m Run

Wednesday October 21, 2015

REST DAY

Tuesday October 20, 2015

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

View Previous Times:
Monday, November 03, 2014

Monday October 19, 2015

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

View Previous times:
Thursday, November 20, 2014

Sunday October 18, 2015

REST DAY

Saturday October 17, 2015

10 Box Jumps (24/30")
10 Pullups
20 Kettlebell swings (44/70#)
20 One-legged squats, alternating
30 Toes-to-bar
30 Overhead Squats (45/75#)
40 Situps
40 Wallball Cleans (12/20#)
50 Burpees
50 Double Unders

Friday October 16, 2015

5k Run
 or
5k Row

View Previous Times:
Saturday, May 02, 2015

Thursday October 15, 2015

REST DAY

Wednesday October 14, 2015

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

* May Sub with Bumper Plate

View Previous times:
Monday, July 21, 2014

Tuesday October 13, 2015

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:
Thursday, April 03, 2014

Monday October 12, 2015

REST DAY

Sunday October 11, 2015

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

View Previous Times:
Monday, March 30, 2015

Saturday October 10, 2015

10 Rounds
250m Row
Rest 2 minutes

*Post times for each row

View Previous Times:
Wednesday, October 01, 2014

Friday October 09, 2015

REST DAY

Thursday October 08, 2015

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

*May sub Clean and Jerk for Power Snatch

View Previous times:
Friday, October 24, 2014

Wednesday October 07, 2015

30 Deadlifts (110/185#)
30 Calorie Row
30 Overhead Squats (60/95#)

Tuesday October 06, 2015

REST DAY

Monday October 05, 2015

AMRAP in 15 minutes
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders

Sunday October 04, 2015

ACTIVE REST DAY
or
MAKE-UP DAY

Saturday October 03, 2015

REST DAY

Friday October 02, 2015

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

View Previous Times:
Saturday, November 29, 2014

Thursday October 01, 2015

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

View Previous Times:
Wednesday, October 22, 2014

Wednesday September 30, 2015

REST DAY

Tuesday September 29, 2015

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

View Previous Times:
Saturday, July 21, 2014

Monday September 28, 2015

7 Rounds
10 SDHP (60/95#)
10 Ring Dips

Sunday September 27, 2015

REST DAY

Saturday September 26, 2015

3 Rounds
500m Row
10 Pullups
15 Burpees
20 Situps

Friday September 25, 2015

400m Run
50 Box Jumps (20/24")
40 Kettlebell Swings (35/53#)
30 Wallballs (12#@ 9ft/20# @ 10 ft.)
20 Burpee Box Jumps (20/24")
10 Overhead squats (60/95#)
400m Run

Thursday September 24, 2015

REST DAY

Wednesday September 23, 2015

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

View Previous Times:
Saturday, October 04, 2014

Tuesday September 22, 2015

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

View Previous Time:
Monday, January 26, 2015

Monday September 21, 2015

REST DAY

Sunday September 20, 2015

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

View Previous Times:
Monday, February 16, 2015

Saturday September 19, 2015

5 Rounds
750m Row
Rest 3 minutes

Friday September 18, 2015

REST DAY

Thursday September 17, 2015

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

View previous times:
Friday, October 03, 2014

Wednesday September 16, 2015

1 Mile run
100 Situps
100 Good Mornings (30/45#) or back extensions
1 Mile Run

*Mix and match the situps and good mornings as needed

Tuesday, September 15, 2015

REST DAY

Monday, September 14, 2015

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

View Previous Times:
Thursday, October 16, 2014

Sunday September 13, 2015

5 Rounds
5 Burpees
10 Box Jumps (20/24")
15 Pushups
20 Squats
25 Walking Lunges

Saturday September 12, 2015

REST DAY

Friday September 11, 2015

AMRAP in 15 minutes
5 Squat Cleans (90/155#)
5 Burpees over barbell

or for lighter weight:

5 Squat Cleans (70/115#)
10 Burpees over barbell

Thursday September 10, 2015

25 Walking Lunges
50 Pushups (Hand Release)
50 Double Unders
25 Knees to Elbows
800M Run
50 Box Jumps (20"/24")
25 Overhead Squats (40#/65#)
25 Pullups
50 Situps

View Previous Times:
Friday, January 03, 2014

Wednesday September 09, 2015

REST DAY

Tuesday September 08, 2015

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

Monday September 07, 2015

10 Rounds
7 Pullups
7 Front Squats (60#/95#)
7 Push Press (60#/95#)

View Previous Times:
Saturday, November 16, 2013

Sunday September 06, 2015

REST DAY

Saturday September 05, 2015

400M Run

25 SDHP (45/75#)

25 Double Unders

25 Wallballs

25 Situps

400M Run

25 Situps

25 Wallballs

25 Double Unders

25 SDHP (45/75#)

400M Run

Friday September 04, 2015

"Pike"

5 Rounds
20 Thrusters (45/75#)
10 Strict Ring dips
20 Pushups
10 Strict Handstand Pushups
50M Bear Crawl

Thursday September 03, 2015

REST DAY

Wednesday September 02, 2015

AMRAP in 10 Minutes
5 Deadlifts (110#/185#)
100M Sprint

View Previous Times:
Sunday, March 10, 2013

Tuesday September 01, 2015

2 Rounds
30 Squats
10 Burpees
30 Situps
10 Burpees
30 Pushups
10 Burpees
30 Lunges
10 Burpees
30 Situps
10 Burpees
30 Kettlebell Swings (35/53#)

Monday August 31, 2015

REST DAY

Sunday August 30, 2015

45-30-15 (reps or seconds)
Situps
Good Mornings (30/45#)
L-Sit Hold (seconds)
Plank Hold (seconds)

Modifications for L-sit

Saturday August 29, 2015

4 Rounds
15 Box Jumps (24/30")*
400m Run

*Note the increased height on box jumps

Friday August 28, 2015

REST DAY

Thursday August 27, 2015

10 Rounds
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round

*Each step = 1 mountain climber

View Previous Times:
Thursday, April 05, 2012

Wednesday August 26, 2015

1000M Row
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps

View Previous Times:
Wednesday, April 03, 2013

Tuesday August 25, 2015

REST DAY

Monday August 24, 2015

5 Rounds
7 Squat Cleans (80/135#)
14 Kettlebell Swings (35/53#)

Sunday August 23, 2015

AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar

Saturday August 22, 2015

REST DAY

Friday, August 21, 2015

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 25, 2014

Thursday August 20, 2015

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")

View Previous Times:
Saturday, August 23, 2014

Wednesday August 19, 2015

REST DAY

Tuesday August 18, 2015

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

View Previous Times:
Monday, August 25, 2014

Monday August 17, 2015

21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")

View Previous Times:
Saturday, November 23, 2013

Sunday August 16, 2015

REST DAY

Saturday August 15, 2015

For 20 Minutes, do the following on the Minute every Minute adding 1 rep each, the following minute:
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps

If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.

View Previous Times:
Thursday, July 08, 2010

Friday August 14, 2015

STAY OUT OF THE HEAT!
Plan a workout that you can do indoors or in the pool! :)

Thursday August 13, 2015

REST DAY

Wednesday August 12, 2015

400m Run

25 Double Unders

then,

21-15-9

Burpees

Kettlebell swings (35/53#)

then,

25 Double Unders

400m Run

Tuesday August 11, 2015

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

View Previous Times:
Wednesday, September 11, 2013

Monday August 10, 2015

REST DAY

Sunday August 09, 2015

5 Rounds
10 Double Unders (30 Singles)
10 Wallball Squat Cleans (12#/20#)
10 Double Unders (30 Singles)
10 Burpees

View Previous Times:
Friday, August 22, 2014

Saturday August 08, 2015

15 Kettlebells and 1 Box Jump
14 Kettlebells and 2 Box Jumps
13 Kettlebells and 3 Box Jumps
.................
.................
3 Kettlebells and 13 Box Jumps
2 Kettlebells and 14 Box Jumps
1 Kettlebell and 15 Box Jumps

Dont forget the entire sequence. Kettlebells from 15 to 1 and the Box Jumps from 1 to 15.

RX'd for WOD:
Kettlebells - 44#/70#
Box Jumps - 20"/24"

View Previous Times:
Tuesday, July 23, 2013

Friday August 07, 2015

REST DAY

Thursday August 06, 2015

Tabata Squat

1 minute rest

Tabata Situp

1 minute rest

Tabata Plank

1 minute rest

Tabata Hollow Rock hold

*Tabata = 20 sec work/ 10 sec rest/ 8 cycles

WOD Demo

Wednesday August 05, 2015

AMRAP in 15 minutes
10 Pullups
20 Wallballs
200m Run

View Previous Times:
Wednesday, June 11, 2014

Tuesday August 04, 2015

REST DAY

Monday August 03, 2015

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

*With each burpee jump over the bar

View Previous Times:
Wednesday, September 24, 2014

Sunday August 02, 2015

5 Rounds
15 Push Press (60/95#)
15 Box Jumps  (20/24)
15 Kettlebell swings (35/53#)
15 Double Unders

Saturday August 01, 2015

REST DAY

Friday July 31, 2015

10 OH Squats (70#/115#)
10 Box Jumps (20"/24")
10 Thrusters (60#/95#)
10 Toes 2 Bar
10 Power Cleans (95#/155#)
10 Burpees
10 Power Cleans (95#/155#)
10 Toes 2 Bar
10 Thrusters (60#/95#)
10 Box Jumps (20"/24")
10 OH Squats (70#/115#)

View Previous Times:

Monday, March 04, 2013

Thursday July 30, 2015

5 Rounds
50 Double Unders
50 Squats

*This WOD is compliments of Krista and Elva...enjoy!

Wednesday July 29, 2015

REST DAY

Tuesday July 28, 2015

6 Rounds
400m Run
15 Overhead Lunges (25/45#)

Monday July 27, 2015

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

View Previous Times:
Friday, March 22, 2013

Sunday July 26, 2015

REST DAY

Saturday, July 25, 2015

"DT"
5 Rounds
12 Deadlifts (85#/145#)
9 Hang Cleans (85#/145#)
6 Push Jerks (85#/145#)

* This WOD is actually RX'd at 105#/155#. I want a harder, faster and more intensity out of this WOD.

View Previous Times:
Friday, January 11, 2011

Friday July 24, 2015

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

View Previous Times:
Monday, June 23, 2014

Thursday July 23, 2015

REST DAY

Wednesday July 22, 2015

AMRAP in 12 Minutes
7 KB SDHP (35#/53#)
7 KB Swings (35#/53#)

View Previous Times:
Saturday, October 23, 2010

Tuesday July 21, 2015

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

View Previous Times:
Monday, June 09, 2014

Monday July 20, 2015

REST DAY

Sunday July 19, 2015

5 Rounds
20 Wallballs (12#@ 9 ft./20#@10 ft.)
10 Deadlifts (135/225#)

Saturday July 18, 2015

5 Rounds
5 minutes of rowing
5 minutes rest

Friday July 17, 2015

REST DAY

Thursday July 16, 2015

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

View Previous Time:
Thursday, June 12, 2015

Wednesday July 14, 2015

3 Rounds
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats

View Previous Times:

Wednesday, December 14, 2011

Tuesday July 14, 2015

REST DAY

Monday July 13, 2015

AMRAP 12 minutes
10 Front Squats (60/95#)
50 Double Unders

Sunday July 12, 2015

MAKE-UP DAY
or
60 Power Cleans (80/135#)
after a sufficient rest,
1 mile Run

Saturday July 11, 2015

REST DAY

Friday July 10, 2015

80 Squats
70 Situps
60 Double unders
50 Calorie row
40 Overhead Squats (60/95#)
30 Pushups
20 Thrusters (60/95#)
10 Ring Dips

Thursday July 09, 2015

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

View Previous times:
Sunday, April 26, 2015

Wednesday July 08, 2015

REST DAY

Tuesday July 07, 2015

3 Rounds
400m run
21 Thrusters (25/35# DBs or 60/95# barbell)

Monday July 06, 2015

25 Lunges
20 Pullups
50 Box Jumps (20/24")
20 Double Unders
25 Ring dips
20 Knees to elbow
25 Kettlebell Swings (35/53#)
30 Situps
20 Hang Squat cleans (25/35# DBs or 60/95# Barbell)
25 Good Mornings
30 Wallballs (12#@9 ft./20#@ 10 ft.)
400m Run

Sunday July 05, 2015

REST DAY

Saturday July 04, 2015

HAPPY INDEPENDENCE DAY!

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


View Previous Times:
Tuesday, July 08, 2014

Friday July 03, 2015

3 Rounds
10 Pushups
10 Kettlebell swings (35/53#)
10 Air Squats
30 second rest
15 Pushups
15 Kettlebells
15 Air Squats
30 second rest
20 Pushups
20 Kettlebells
20 Air Squats
30 second rest

Thursday July 02, 2015

REST DAY

Wednesday July 01, 2015

"Annie"

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

View Previous Times:
December 26, 2014

Tuesday June 30, 2015

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:
Saturday, July 12, 2014

Monday June 29, 2015

REST DAY

Sunday June 28, 2015

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:

Monday, December 29, 2014

Saturday June 27, 2015

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

View Previous Times:
Thursday, July 24, 2014

Friday June 26, 2015

REST DAY

Thursday June 25, 2015

4 Rounds
10 Thrusters (45/75#)
10 Burpees
10 SDHP (45/75#)

25 Double Unders and,

1 Mile Run

View Previous Times:
Saturday, December 03, 2011

Wednesday June 24, 2015

400m Run
then,
4 Rounds
10 Box Jumps (20/24")
20 Mountain Climbers
10 Box Jumps
20 Situps
then,
400m Run

Tuesday June 23, 2015

REST DAY

Monday June 22, 2015

200m Run
then,
7 Rounds
7 Burpees
7 Squats
7 Kettlebell Swings (35/53#)
7 Situps
then,
200m Run

Sunday June 21, 2015

ACTIVE REST DAY

HAPPY FATHER'S DAY!

Saturday June 20, 2015

REST DAY

Friday June 19, 2015

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

View Previous Times:
Wednesday, October 15, 2014

Thursday June 18, 2015

100 Wallballs (12#@ 9ft/20#@ 10 ft.)
90 Situps
80 Air Squats
70 Box Jumps
60 Double Unders
50 Pullups
40 Walking Lunges
30 Push Press (60/95#)
20 Ring Dips
10 Overhead Squats (60/95#)

Wednesday June 17, 2015

REST DAY

Tuesday June 16, 2015

21-15-9
Front Squats (60#/95#)
Pullups
Burpees

View Previous Times
Wednesday, May 15, 2013

Monday June 15, 2015

AMRAP 20 minutes
200m Run
10 Ring Dips
20 Situps

Sunday June 14, 2015

REST DAY

Saturday June 13, 2015

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:
Monday, November 24, 2014

Friday June 12, 2015

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

View Previous Time:
Monday, April 28, 2014

Thursday June 11, 2015

REST DAY

Wednesday June 10, 2015

3 Rounds
800M Run
Rest 2 Minutes

View Previous Times:

Tuesday, April 01, 2014

Tuesday June 09, 2015

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:
Thursday, June 05, 2014

Monday June 08, 2015

REST DAY

Sunday June 07, 2015

5 Rounds
10 Knees to Elbows
20 Walking Lunges
10 Pushups (Hand Release)
20 Kettlebell Swings (35#/53#)

View Previous Times:
Monday, September 23, 2013

Saturday June 06, 2015

3 Rounds
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders

View Previous Times:
Friday, November 09, 2012

Friday June 05, 2015

REST DAY

Thursday, June 04, 2015

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, May 28, 2014

Wednesday June 03, 2015

4 Rounds

500m row

25 Box Jumps (20/24")

400m Run

View Previous Times:

Friday, June 03, 2014

Tuesday June 02, 2015

REST DAY

Monday June 01, 2015

AMRAP 10 minutes
10 Burpees
20 Wallballs (20#@ 10 ft/12#@ 9 ft)

Sunday May 31, 2015

ACTIVE REST DAY

Saturday May 30, 2015

REST DAY

Friday May 29, 2015

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

View Previous Times:
Wedensday, January 28, 2015

Thursday May 28, 2015

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:
Tuesday, June 03, 2014

Wednesday May 27, 2015

REST DAY

Tuesday May 26, 2015

4 Rounds
400m run
25 Double Unders
25 Squats

Monday May 25, 2015

MEMORIAL DAY

"Murph"

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

or

1/2 "Murph"

800M Run 

10 Rounds 

5 Pullups 

10 Pushups (hand release)

15 Squats 

800M Run 

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Monday, August 08, 2011

Sunday May 24, 2015

REST DAY

Saturday May 23, 2015

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

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Wednesday, December 03, 2014

Friday May 22, 2015

MAKE-UP DAY

Thursday May 21, 2015

REST DAY

Wednesday May 20, 2015

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

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Friday, June 07, 2013

Tuesday May 19, 2015

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

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Monday, December 13, 2013

Monday May 18, 2015

REST DAY

Sunday May 17, 2015

ACTIVE REST DAY

Saturday May 16, 2015

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

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Monday, November 03, 2014

Friday May 15, 2015

REST DAY

Thursday May 14, 2015

5 Rounds
250m row
5 Box Jumps (20/24)
10 Burpees
15 Situps

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Thursday, December 03, 2009

Wednesday, May 13, 2015

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

View Previous Times:
Monday, May 19, 2014

Tuesday May 12, 2015

REST DAY

Monday May 11, 2015

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

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Monday, July 14, 2014

Sunday May 10, 2015

ACTIVE REST DAY

HAPPY MOTHER'S DAY!

Saturday May 09, 2015

REST DAY

Friday May 08, 2015

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

Note your time (or approximate) for each round.

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Monday, June 30, 2014

Thursday May 07, 2015

800m Run
25 Overhead Squats (60/95#)
50 Situps
75 Double Unders
25 SDHP (60/95#)
50 Box Jump Overs (20/24")

*This is only half the reps of Mainsite WOD!

Wednesday May 06, 2015

REST DAY

Tuesday May 05, 2015

5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")

View Previous Times:
Monday, august 09, 2013

Monday May 04, 2015

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

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Thursday, April 10, 2014

Sunday May 03, 2015

REST DAY

Saturday May 02, 2015

5k Run
 or
5k Row

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Sunday, March 15, 2015

Friday May 01, 2015

"Zembiec"

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

*Scale wt. accordingly

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Friday, May 09, 2014

Thursday April 30, 2015

REST DAY

Wednesday April 29, 2015

4 Rounds
400M Run
25 Double Unders (75 Singles)
10 Ring Dips

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Friday, November 08, 2013

Tuesday April 28, 2015

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous Times:
Friday, April 12, 2013

Monday April 27, 2015

MAKE-UP DAY

Sunday April 26, 2015

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

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Friday, July 18, 2014

Saturday April 26, 2015

REST DAY

Friday April 24, 2015

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

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Monday, December 31, 2012

Thursday April 23, 2015

AMRAP 15 minutes
500m Row
10 Deadlifts (body weight)

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Thursday, May 30, 2013

Wednesday April 22, 2015

REST DAY

Tuesday April 21, 2015

5 Rounds
10 Squat snatch
30 Second chin over bar hold
10 Squat snatch
60 Second plank hold

Monday April 20, 2015

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

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Wednesday, June 18, 2014

Sunday April 19, 2015

ACTIVE REST DAY

Saturday April 18, 2015

REST DAY

Friday April 17, 2015

1000m Run
30 Handstand Pushups
1000m Row

Thursday April 16, 2015

10 Rounds
30 seconds of burpees
Rest 30 seconds
30 seconds of DB thrusters (25/45#)*
Rest 30 seconds

* Use 60/95# for barbell thrusters

Wednesday April 15, 2015

REST DAY

Tuesday April 14, 2015

5 Rounds
20 Wallballs
20 SDHP (45/75#)
20 Box Jumps (20/24")
20 Push Press (45/75#)
Row 20 calories
Rest 1 minute

Monday April 13, 2015

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

View Previous Times:
Tuesday, October 28, 2014

Sunday April 12, 2015

REST DAY

Saturday April 11, 2015

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

View Previous Times:
Thursday, July 17, 2014

Friday April 10, 2015

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

View Previous Times:
Tuesday, January 14, 2014

Thursday April 09, 2015

REST DAY

Wednesday April 09, 2015

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, June 06, 2015

Tuesday April 07, 2015

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:
Tuesday, April 22, 2014

Monday April 06, 2015

REST DAY

Sunday April 05, 2015

ACTIVE REST DAY

HAPPY EASTER!

Saturday April 04, 2015

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)

View Previous times:
Wednesday, April 09, 2014

Friday April 03, 2014

REST DAY

Thursday April 02, 2015

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

View Previous Times:
Monday, April 07, 2014

Wednesday April 01, 2015

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

View Previous times:
Monday, April 21, 2014

Tuesday March 31, 2015

REST DAY

Monday March 30, 2015

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

View Previous Times:
Friday, January 02, 2015

Saturday March 28, 2015

REST DAY

Friday March 27, 2015

15.5

27-21-15-9
Row (calories)
Thrusters (65/95#)

Thursday March 26, 2015

MAKE-UP DAY

Wednesday March 25, 2015

REST DAY

Tuesday March 24, 2015

100 Burpees
or
100 Burpee Pullups

View Previous times:
Monday, November 24, 2014
Monday January 03, 2011


Burpee Pullups:
Wednesday, January 20, 2010

Monday March 23, 2015

5 Rounds
20 Overhead Walking Lunges (25/25#)
20 Situps
20 Good Mornings (30/45#)

Sunday March 22, 2015

REST DAY

Saturday March 21, 2015

"Crain"

2 Rounds
34 Pushups (hand-release)
100m Sprint
34 Deadlifts (80/135#)
100m Sprint
34 Box Jumps (20/24")
100m Sprint
34 Clean & Jerks (60/95#)
100m Sprint
34 Burpees
100m Sprint
34 Wallballs (12#@9 ft./20#@10 ft.)
100m Sprint
34 Pullups
100m Sprint

Scaled: Do 1 Round

Friday March 20, 2015

15.4

AMRAP 8 minutes

3-6-9-12-15-18-21- etc

HSPU

Power Cleans (125/185#)

Thursday March 19, 2015

REST DAY

Wednesday March 18, 2015

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

View Previous Times:
Thursday, April 24, 2014

Tuesday March 17, 2015

"Gaza"

5 Rounds
35 Kettlebell swings (35/53#)
30 Pushups
25 Pullups
20 Box Jumps (24/30")
1 Mile Run

Scaled Version:
5 Rounds
20 Kettlebell swings (35/53#)
15 Pushups
10 Pullups
5 Box Jumps (24/30")
800m Run

Monday March 16, 2015

REST DAY

Sunday March 15, 2015

5K Run
or
5K Row

View Previous Times:
Saturday, January 15, 2015

Saturday March 14, 2015

3 Rounds
400m Run
25 Wallballs (12# @ 9ft/20# @ 10 ft.)
50 Double Unders

Friday March 13, 2015

REST DAY

Thursday March 12, 2015

1.5 Mile run

Wednesday March 11, 2015

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

View Previous Times:
Monday, January 27, 2014

Tuesday March 10, 2015

REST DAY

Monday March 09, 2015

4 Rounds
200m run
30 Overhead Weighted Lunges (25/45#)
25 Situps

Sunday March 08, 2015

4 Rounds
400m Run
5 Power Cleans (60/95#)
10 Push Press (60/95#)
15 Back Squats (60/95#)

Saturday March 07, 2015

REST DAY

Friday March 06, 2015

15.2

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

View Previous times:
Saturday, March 08, 2014

Thursday March 05, 2015

4 Rounds
25 Good Mornings (30/45#)
400m Run

Wednesday March 04, 2015

REST DAY

Tuesday March 03, 2015

4 Rounds
2 minutes of  Double Unders
2 minutes of Burpees

Post total reps for each round

Monday March 02, 2015

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:
Sunday, March 23, 2014

Sunday March 01, 2015

REST DAY

Saturday February 28, 2015

15.1

AMRAP in 9 minutes
15 Toes-to-Bar
10 Deadlifts (75/115#)
5 Snatches (75/115#)
Then
In 6 minutes
Find your 1 rep max on Clean & Jerk

Note this is a 15 minute total workout with a running clock.

Scaled:
AMRAP in 9 Minutes
15 Situps
10 Deadlifts (60#/95#)
5 Clean and Jerk (60#/95#)

Friday February 27, 2015

4 Rounds
500m Row
10 Overhead squats (60/95#)

Thursday February 26, 2014

REST DAY

Thursday February 19, 2015

3 Rounds

200M Run
50 Air Squats or 10 Squats (80#/135#)
200M Run
20 Situps
200M Run
200M Row
200M Run
50 Double Arm Rope Slams or 100 Alternating
200M Run
200 Ft. Tire Drag or Sled Pull
200M Run
12 Burpees
200M Run
100M Farmer Carry (35#X2/60#X2)
200M Run
40 Lateral Wallball Shots (20 each side) (6#/10#)
200M Run
25 Double Unders

We did this at the station with 8 guys. It took over an Hour.

Wednesday February 18, 2015

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

View Previous Times:
Wednesday, March 05, 2014

Tuesday February 17, 2015

REST DAY

Monday February 16, 2015

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

View Previous Times:
Friday, January 24, 2014

Sunday February 15, 2015

2 Rounds
1000m Row
50 Double Unders

View Previous Times:
Tuesday, June 24, 2014

Saturday February 14, 2015

REST DAY

Friday February 13, 2015

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

View Previous Times:
Wednesday, February 05, 2015

Thursday February 12, 2015

"JT"

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

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

View Previous Times:
Monday, February 17, 2014

Wednesday February 11, 2015

REST DAY

Tuesday February 10, 2015

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, February 12, 2014

Monday February 09, 2015

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

View Previous Times:
Tuesday, February 18, 2014

Sunday February 08, 2015

REST DAY

Saturday February 07, 2015

4 Rounds
3 minutes of rowing
1 minute of pullups

Post total reps and row distance per round

Friday February 06, 2015

"Michael"

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

View Previous Times:
Wednesday, March 26, 2014

Thursday February 05, 2015

REST DAY

Wednesday February 04, 2015

4 Rounds
2 minutes of  Double Unders
2 minutes of Burpees

Post total reps for each round

Tuesday February 03, 2015

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

View Previous Times:
Wednesday, February 25, 2014

Monday February 02, 2015

REST DAY

Sunday February 01, 2015

ACTIVE REST DAY
 or
MAKE-UP DAY

Saturday January 31, 2015

7 Rounds
250m Row
20 Situps

View Previous Times:
Friday, May 30, 2014

Friday January 30, 2015

REST DAY

Thursday January 29, 2015

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

View Previous Times:
Saturday, January 25, 2014

*May sub clean and jerk for power snatch if you are not familiar with the movement
Sub V-ups for T2B if no pullup bar available

Wednesday January 28, 2015

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

View Previous Times:

Sunday, February 23, 2014

Tuesday January 27, 2015

REST DAY

Monday January 26, 2015

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

View Previous Time:
Sunday, February 09, 2014

Sunday January 25, 2015

"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)

View Previous Time:
Thursday, June 13, 2013

Saturday January 24, 2015

REST DAY

Friday January 23, 2015

30 Wallball Cleans (12/20#)
30 Ring Dips
30 Wallball Cleans (12/20#)
30 Pullups
30 Wallball Cleans (12/20#)
30 Pushups
30 Wallball Cleans (12/20#)

Thursday January 22, 2015

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

View Previous Times:
Thursday, August 09, 2012

Wednesday January 21, 2015

REST DAY

Tuesday January 20, 2015

"DG"

AMRAP 10 minutes:
8 Toes-to-Bar
8 Dumbbell Thrusters (20/35#)
12 Dumbbell Lunges (20/35#)

*If using a barbell use 45/75# as the weight
* Sub V-ups for T2B if you do not have a pullup bar available

View Previous Times:
Friday, January 10, 2014

Monday January 19, 2015

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

View Previous Times:
Thursday, March 14, 2014

Sunday January 18, 2015

REST DAY

Saturday January 17, 2015

5K Row
or
5K Run

View Previous Times:
Wednesday, November 12, 2014

January 16, 2015

"Helen"

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

View Previous Times:
Friday, May 16, 2014

Thursday January 15, 2015

REST DAY

Wednesday January 14, 2015

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

View Previous Times:
Tuesday, May 27, 2014

Tuesday January 13, 2015

4 Rounds
50 Squats
40 Good mornings
30 Pushups

View Previous Times:
Thursday, July 03, 2014

Monday January 12, 2015

REST DAY

Sunday January 11, 2015

ACTIVE REST DAY

Saturday January 10, 2015

1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Situps
then,
1000M Row (1000M Run)

Friday January 09, 2015

REST DAY

Thursday January 08, 2015

25 Walking Lunges
50 Pushups (Hand Release)
50 Double Unders
25 Knees to Elbows
800M Run
50 Box Jumps (20"/24")
25 Overhead Squats (40#/65#)
25 Pullups
50 Situps

View Previous Times:
Friday, January 03, 2014

Wednesday January 07, 2015

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

View Previous Times:
Thursday, January 09, 2014

Tuesday January 06, 2015

REST DAY

Monday January 05, 2015

800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)

Record Time for each 800M Run.

View Previous Times:
Wednesday, September 18, 2013

Sunday January 04, 2015

2K Row

View Previous Times:
Wedensday, July 22, 2009

Saturday January 03, 2015

REST DAY

Friday January 02, 2015

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

View Previous Times:
Monday, July 22, 2013