Wednesday, December 2, 2015
Tuesday, December 1, 2015
Tuesday December 01, 2015
AMRAP 20 minutes
400m Run
10 Front Squats (80/135#)
20 Situps
400m Run
10 Front Squats (80/135#)
20 Situps
Labels:
AMRAP,
Front Squats,
Gymnastics,
Metabolic,
Run,
Situps,
Weights
Monday, November 30, 2015
Monday November 30, 2015
3 Rounds
1000m Row
42 Kettlebell Swings (35/53#)
24 Pullups
1000m Row
42 Kettlebell Swings (35/53#)
24 Pullups
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Row,
Weights
Sunday, November 29, 2015
Saturday, November 28, 2015
Friday, November 27, 2015
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
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
Labels:
Box Jumps,
Burpees,
Good Mornings,
Gymnastics,
Jumprope,
Kettlebells,
Knees to Elbows,
Lunges,
Metabolic,
Pullups,
Push Press,
Wallballs,
Weights
Thursday, November 26, 2015
Wednesday, November 25, 2015
Tuesday, November 24, 2015
Tuesday November 24, 2015
5 Rounds
30 Wallballs (12#@ 9ft./ 20# @ 10 ft.)
5 Squat snatch
Rest 2 minutes
30 Wallballs (12#@ 9ft./ 20# @ 10 ft.)
5 Squat snatch
Rest 2 minutes
Monday, November 23, 2015
Sunday, November 22, 2015
Sunday November 22, 2015
12-9-6
Squat cleans (80/135#)
Ring dips
Pullups
Squat cleans (80/135#)
Ring dips
Pullups
Labels:
Gymnastics,
Pullups,
Ring Dips,
Squat Cleans,
Weights
Saturday, November 21, 2015
Saturday November 21, 2015
AMRAP in 10 minutes
20 Box Jumps (20/24")
10 Handstand Pushups
20 Box Jumps (20/24")
10 Handstand Pushups
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Handstand Pushups
Friday, November 20, 2015
Thursday, November 19, 2015
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
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
Labels:
Gymnastics,
Kettlebells,
SDHP,
Squats,
Weights
Wednesday, November 18, 2015
Wednesday November 18, 2015
4 Rounds
1 mile bike
Rest as needed between rounds
Post times for each round
1 mile bike
Rest as needed between rounds
Post times for each round
Tuesday, November 17, 2015
Monday, November 16, 2015
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
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
Labels:
Gymnastics,
Metabolic,
Pullups,
Pushups,
Row,
Squats,
Thrusters,
Toes to Bar,
Turkish Get Ups,
Weights
Sunday, November 15, 2015
Saturday, November 14, 2015
Friday, November 13, 2015
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#)
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#)
Labels:
Box Jumps,
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pullups,
Push Press,
Ring Dips,
Squat Cleans,
Thrusters,
Toes to Bar,
Weights
Thursday, November 12, 2015
Wednesday, November 11, 2015
Tuesday, November 10, 2015
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
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 9, 2015
Sunday, November 8, 2015
Saturday, November 7, 2015
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
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 6, 2015
Thursday, November 5, 2015
Wednesday, November 4, 2015
Tuesday, November 3, 2015
Tuesday November 03, 2015
7 Rounds
7 Power Cleans (60/95#)
7 Thrusters (60/95#)
7 Bar-facing Burpees
7 Power Cleans (60/95#)
7 Thrusters (60/95#)
7 Bar-facing Burpees
Labels:
Burpees,
Cleans,
Gymnastics,
Thrusters,
Weights
Monday, November 2, 2015
Sunday, November 1, 2015
Saturday, October 31, 2015
Friday, October 30, 2015
Thursday, October 29, 2015
Thursday October 29, 2015
3 Rounds
400m Run
30 Double Unders
20 Kettlebell Swings (35/53#)
400m Run
30 Double Unders
20 Kettlebell Swings (35/53#)
Labels:
Jumprope,
Kettlebells,
Metabolic,
Run,
Weights
Wednesday, October 28, 2015
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
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
Labels:
AMRAP,
Box Jumps,
Gymnastics,
SDHP,
Weights
Tuesday, October 27, 2015
Monday, October 26, 2015
Monday October 26, 2015
15-12-9
Clean & Jerks (80/135#)
Pullups
Clean & Jerks (80/135#)
Pullups
Labels:
Cleans,
Gymnastics,
Jerks,
Pullups,
Weights
Sunday, October 25, 2015
Saturday, October 24, 2015
Friday, October 23, 2015
Thursday, October 22, 2015
Thursday October 22, 2015
400m Run
20 Turkish Get-ups
400m Run
20 Pushups
400m Run
20 Box Jumps (20/24)
400m Run
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Pushups,
Run,
Turkish Get Ups,
Weights
Wednesday, October 21, 2015
Tuesday, October 20, 2015
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
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
Monday October 19, 2015
4 Rounds
10 Front squats (70/110#)
10 Burpee Pull-ups
View Previous times:
Thursday, November 20, 2014
10 Front squats (70/110#)
10 Burpee Pull-ups
View Previous times:
Thursday, November 20, 2014
Labels:
Burpees,
Front Squats,
Gymnastics,
Pullups,
Weights
Sunday, October 18, 2015
Saturday, October 17, 2015
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
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
Labels:
Box Jumps,
Burpees,
Cleans,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Overhead Squats,
Pullups,
Situps,
Squats,
Toes to Bar,
Wallballs,
Weights
Friday, October 16, 2015
Thursday, October 15, 2015
Wednesday, October 14, 2015
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
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
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
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
Labels:
1 Mile Run,
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pushups,
Squats,
Weights
Monday, October 12, 2015
Sunday, October 11, 2015
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
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Monday, March 30, 2015
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Saturday, October 10, 2015
Saturday October 10, 2015
10 Rounds
250m Row
Rest 2 minutes
*Post times for each row
View Previous Times:
Wednesday, October 01, 2014
250m Row
Rest 2 minutes
*Post times for each row
View Previous Times:
Wednesday, October 01, 2014
Friday, October 9, 2015
Thursday, October 8, 2015
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
Toes-to-Bar
Power Snatch (70/115#)
*May sub Clean and Jerk for Power Snatch
View Previous times:
Friday, October 24, 2014
Labels:
Gymnastics,
Snatches,
Toes to Bar,
Weights
Wednesday, October 7, 2015
Wednesday October 07, 2015
30 Deadlifts (110/185#)
30 Calorie Row
30 Overhead Squats (60/95#)
30 Calorie Row
30 Overhead Squats (60/95#)
Labels:
Deadlifts,
Metabolic,
Overhead Squats,
Row,
Weights
Tuesday, October 6, 2015
Monday, October 5, 2015
Monday October 05, 2015
AMRAP in 15 minutes
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders
Labels:
AMRAP,
Good Mornings,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Situps,
Weights
Sunday, October 4, 2015
Saturday, October 3, 2015
Friday, October 2, 2015
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
After a sufficient rest
Run 1 mile
View Previous Times:
Saturday, November 29, 2014
Thursday, October 1, 2015
Thursday October 01, 2015
5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes
View Previous Times:
Wednesday, October 22, 2014
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes
View Previous Times:
Wednesday, October 22, 2014
Wednesday, September 30, 2015
Tuesday, September 29, 2015
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
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time
View Previous Times:
Saturday, July 21, 2014
Monday, September 28, 2015
Sunday, September 27, 2015
Saturday, September 26, 2015
Friday, September 25, 2015
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
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
Labels:
Box Jumps,
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Overhead Squats,
Run,
Wallballs,
Weights
Thursday, September 24, 2015
Wednesday, September 23, 2015
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
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees
View Previous Times:
Saturday, October 04, 2014
Labels:
Burpees,
Gymnastics,
Knees to Elbows,
Lunges,
Metabolic,
Pushups,
Run
Tuesday, September 22, 2015
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
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Monday, January 26, 2015
Labels:
AMRAP,
Front Squats,
Push Press,
SDHP,
Weights
Monday, September 21, 2015
Sunday, September 20, 2015
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
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Monday, February 16, 2015
Saturday, September 19, 2015
Friday, September 18, 2015
Thursday, September 17, 2015
Thursday September 17, 2015
150 Kettlebell Swings
200M Run (every time you stop swinging the KB)
View previous times:
Friday, October 03, 2014
200M Run (every time you stop swinging the KB)
View previous times:
Friday, October 03, 2014
Wednesday, September 16, 2015
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
100 Situps
100 Good Mornings (30/45#) or back extensions
1 Mile Run
*Mix and match the situps and good mornings as needed
Labels:
1 Mile Run,
Good Mornings,
Gymnastics,
Run,
Situps,
Weights
Tuesday, September 15, 2015
Monday, September 14, 2015
Sunday, September 13, 2015
Sunday September 13, 2015
5 Rounds
5 Burpees
10 Box Jumps (20/24")
15 Pushups
20 Squats
25 Walking Lunges
5 Burpees
10 Box Jumps (20/24")
15 Pushups
20 Squats
25 Walking Lunges
Saturday, September 12, 2015
Friday, September 11, 2015
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
5 Squat Cleans (90/155#)
5 Burpees over barbell
or for lighter weight:
5 Squat Cleans (70/115#)
10 Burpees over barbell
Labels:
AMRAP,
Burpees,
Gymnastics,
Squat Cleans,
Weights
Thursday, September 10, 2015
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
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
Labels:
Box Jumps,
Jumprope,
Knees to Elbows,
Lunges,
Overhead Squats,
Pullups,
Pushups,
Run,
Situps
Wednesday, September 9, 2015
Tuesday, September 8, 2015
Tuesday September 08, 2015
100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box
Monday, September 7, 2015
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
7 Pullups
7 Front Squats (60#/95#)
7 Push Press (60#/95#)
View Previous Times:
Saturday, November 16, 2013
Labels:
Front Squats,
Gymnastics,
Pullups,
Push Press,
Weights
Sunday, September 6, 2015
Saturday, September 5, 2015
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 4, 2015
Friday September 04, 2015
"Pike"
5 Rounds
20 Thrusters (45/75#)
10 Strict Ring dips
20 Pushups
10 Strict Handstand Pushups
50M Bear Crawl
5 Rounds
20 Thrusters (45/75#)
10 Strict Ring dips
20 Pushups
10 Strict Handstand Pushups
50M Bear Crawl
Labels:
Bear Crawl,
Gymnastics,
Handstand Pushups,
Metabolic,
Pike,
Pushups,
Ring Dips,
Thrusters,
Weights
Thursday, September 3, 2015
Wednesday, September 2, 2015
Tuesday, September 1, 2015
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#)
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#)
Labels:
Burpees,
Gymnastics,
Kettlebells,
Lunges,
Pushups,
Situps,
Squats,
Weights
Monday, August 31, 2015
Sunday, August 30, 2015
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
Situps
Good Mornings (30/45#)
L-Sit Hold (seconds)
Plank Hold (seconds)
Modifications for L-sit
Saturday, August 29, 2015
Saturday August 29, 2015
4 Rounds
15 Box Jumps (24/30")*
400m Run
*Note the increased height on box jumps
15 Box Jumps (24/30")*
400m Run
*Note the increased height on box jumps
Friday, August 28, 2015
Thursday, August 27, 2015
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
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
Labels:
Gymnastics,
Mountain Climbers,
Wallballs,
Weights
Wednesday, August 26, 2015
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
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps
View Previous Times:
Wednesday, April 03, 2013
Labels:
Gymnastics,
Metabolic,
Row,
Situps,
Toes to Bar
Tuesday, August 25, 2015
Monday, August 24, 2015
Sunday, August 23, 2015
Sunday August 23, 2015
AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar
10 SDHP (70/115#)
10 Burpees over bar
Labels:
AMRAP,
Burpees,
Gymnastics,
SDHP,
Weights
Saturday, August 22, 2015
Friday, August 21, 2015
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
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
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
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
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Pullups,
Pushups,
Run,
Situps,
Weights
Wednesday, August 19, 2015
Tuesday, August 18, 2015
Monday, August 17, 2015
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
SDHP (60#/95#)
Lateral Jumps (20"/24")
View Previous Times:
Saturday, November 23, 2013
Labels:
Gymnastics,
Lateral Jumps,
SDHP,
Weights
Sunday, August 16, 2015
Saturday, August 15, 2015
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
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
Friday August 14, 2015
STAY OUT OF THE HEAT!
Plan a workout that you can do indoors or in the pool! :)
Plan a workout that you can do indoors or in the pool! :)
Thursday, August 13, 2015
Wednesday, August 12, 2015
Wednesday August 12, 2015
400m Run
25 Double Unders
then,
21-15-9
Burpees
Kettlebell swings (35/53#)
then,
25 Double Unders
400m Run
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Run,
Weights
Tuesday, August 11, 2015
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
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
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Row,
SDHP,
Wallballs,
Weights
Monday, August 10, 2015
Sunday, August 9, 2015
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
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
Labels:
Burpees,
Gymnastics,
Jumprope,
Metabolic,
Squat Cleans,
Weights
Saturday, August 8, 2015
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
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
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Weights
Friday, August 7, 2015
Thursday, August 6, 2015
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
Wednesday, August 5, 2015
Tuesday, August 4, 2015
Monday, August 3, 2015
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
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 2, 2015
Sunday August 02, 2015
5 Rounds
15 Push Press (60/95#)
15 Box Jumps (20/24)
15 Kettlebell swings (35/53#)
15 Double Unders
15 Push Press (60/95#)
15 Box Jumps (20/24)
15 Kettlebell swings (35/53#)
15 Double Unders
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Push Press,
Weights
Saturday, August 1, 2015
Friday, July 31, 2015
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#)
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:
Labels:
Box Jumps,
Burpees,
Cleans,
Gymnastics,
Overhead Squats,
Thrusters,
Toes to Bar,
Weights
Thursday, July 30, 2015
Thursday July 30, 2015
5 Rounds
50 Double Unders
50 Squats
*This WOD is compliments of Krista and Elva...enjoy!
50 Double Unders
50 Squats
*This WOD is compliments of Krista and Elva...enjoy!
Wednesday, July 29, 2015
Tuesday, July 28, 2015
Tuesday July 28, 2015
6 Rounds
400m Run
15 Overhead Lunges (25/45#)
400m Run
15 Overhead Lunges (25/45#)
Labels:
Gymnastics,
Lunges,
Metabolic,
Run,
Weights
Monday, July 27, 2015
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
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps
View Previous Times:
Friday, March 22, 2013
Labels:
Box Jumps,
Burpees,
Gymnastics,
Kettlebells,
Situps,
Weights
Sunday, July 26, 2015
Saturday, July 25, 2015
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
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
Labels:
Cleans,
Deadlifts,
Jerks,
Push Press,
Weights
Friday, July 24, 2015
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
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
View Previous Times:
Monday, June 23, 2014
Labels:
Burpees,
Gymnastics,
Metabolic,
Pullups,
Sandbag Run,
Situps,
Squats,
Weights
Thursday, July 23, 2015
Wednesday, July 22, 2015
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
7 KB SDHP (35#/53#)
7 KB Swings (35#/53#)
View Previous Times:
Saturday, October 23, 2010
Tuesday, July 21, 2015
Monday, July 20, 2015
Sunday, July 19, 2015
Sunday July 19, 2015
5 Rounds
20 Wallballs (12#@ 9 ft./20#@10 ft.)
10 Deadlifts (135/225#)
20 Wallballs (12#@ 9 ft./20#@10 ft.)
10 Deadlifts (135/225#)
Labels:
Deadlifts,
Gymnastics,
Wallballs,
Weights
Saturday, July 18, 2015
Friday, July 17, 2015
Thursday, July 16, 2015
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
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips
View Previous Time:
Thursday, June 12, 2015
Wednesday, July 15, 2015
Wednesday July 14, 2015
3 Rounds
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats
View Previous Times:
Tuesday, July 14, 2015
Monday, July 13, 2015
Monday July 13, 2015
AMRAP 12 minutes
10 Front Squats (60/95#)
50 Double Unders
10 Front Squats (60/95#)
50 Double Unders
Labels:
AMRAP,
Front Squats,
Jumprope,
Metabolic,
Weights
Sunday, July 12, 2015
Sunday July 12, 2015
MAKE-UP DAY
or
60 Power Cleans (80/135#)
after a sufficient rest,
1 mile Run
or
60 Power Cleans (80/135#)
after a sufficient rest,
1 mile Run
Labels:
1 Mile Run,
Cleans,
Metabolic,
Run,
Weights
Saturday, July 11, 2015
Friday, July 10, 2015
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
70 Situps
60 Double unders
50 Calorie row
40 Overhead Squats (60/95#)
30 Pushups
20 Thrusters (60/95#)
10 Ring Dips
Thursday, July 9, 2015
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
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run
View Previous times:
Sunday, April 26, 2015
Labels:
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Push Press,
Run,
Weights
Wednesday, July 8, 2015
Tuesday, July 7, 2015
Monday, July 6, 2015
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
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
Labels:
Box Jumps,
Good Mornings,
Gymnastics,
Jumprope,
Kettlebells,
Knees to Elbows,
Lunges,
Metabolic,
Pullups,
Ring Dips,
Run,
Situps,
Squat Cleans,
Weights
Sunday, July 5, 2015
Saturday, July 4, 2015
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
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Tuesday, July 08, 2014
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Friday, July 3, 2015
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
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
Labels:
Gymnastics,
Kettlebells,
Pushups,
Squats,
Weights
Thursday, July 2, 2015
Wednesday, July 1, 2015
Tuesday, June 30, 2015
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
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
Sunday, June 28, 2015
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:
Labels:
Gymnastics,
Jumprope,
Metabolic,
Push Press,
Pushups,
Situps,
Squats,
Weights
Saturday, June 27, 2015
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
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
Thursday, June 25, 2015
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
10 Thrusters (45/75#)
10 Burpees
10 SDHP (45/75#)
25 Double Unders and,
1 Mile Run
View Previous Times:
Saturday, December 03, 2011
Labels:
1 Mile Run,
Burpees,
Gymnastics,
Jumprope,
Metabolic,
SDHP,
Thrusters,
Weights
Wednesday, June 24, 2015
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
then,
4 Rounds
10 Box Jumps (20/24")
20 Mountain Climbers
10 Box Jumps
20 Situps
then,
400m Run
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Mountain Climbers,
Run,
Situps
Tuesday, June 23, 2015
Monday, June 22, 2015
Monday June 22, 2015
200m Run
then,
7 Rounds
7 Burpees
7 Squats
7 Kettlebell Swings (35/53#)
7 Situps
then,
200m Run
then,
7 Rounds
7 Burpees
7 Squats
7 Kettlebell Swings (35/53#)
7 Situps
then,
200m Run
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Situps,
Squats,
Weights
Sunday, June 21, 2015
Saturday, June 20, 2015
Friday, June 19, 2015
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
20 Double Unders
15 Kettlebell Swings (35/53#)
20 Walking Lunges
View Previous Times:
Wednesday, October 15, 2014
Labels:
AMRAP,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Weights
Thursday, June 18, 2015
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#)
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#)
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Overhead Squats,
Pullups,
Push Press,
Ring Dips,
Situps,
Squats,
Wallballs,
Weights
Wednesday, June 17, 2015
Tuesday, June 16, 2015
Monday, June 15, 2015
Monday June 15, 2015
AMRAP 20 minutes
200m Run
10 Ring Dips
20 Situps
200m Run
10 Ring Dips
20 Situps
Labels:
AMRAP,
Gymnastics,
Metabolic,
Ring Dips,
Situps
Sunday, June 14, 2015
Saturday, June 13, 2015
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
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
Thursday, June 11, 2015
Wednesday, June 10, 2015
Tuesday, June 9, 2015
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
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 8, 2015
Sunday, June 7, 2015
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
10 Knees to Elbows
20 Walking Lunges
10 Pushups (Hand Release)
20 Kettlebell Swings (35#/53#)
View Previous Times:
Monday, September 23, 2013
Labels:
Gymnastics,
Kettlebells,
Knees to Elbows,
Lunges,
Pushups,
Weights
Saturday, June 6, 2015
Saturday June 06, 2015
3 Rounds
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders
View Previous Times:
Friday, November 09, 2012
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders
View Previous Times:
Friday, November 09, 2012
Labels:
Jumprope,
Metabolic,
Overhead Squats,
Row,
Weights
Friday, June 5, 2015
Thursday, June 4, 2015
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
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
Labels:
AMRAP,
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pullups,
Pushups,
Run,
Weights
Wednesday, June 3, 2015
Tuesday, June 2, 2015
Monday, June 1, 2015
Monday June 01, 2015
AMRAP 10 minutes
10 Burpees
20 Wallballs (20#@ 10 ft/12#@ 9 ft)
10 Burpees
20 Wallballs (20#@ 10 ft/12#@ 9 ft)
Labels:
AMRAP,
Burpees,
Gymnastics,
Wallballs,
Weights
Sunday, May 31, 2015
Saturday, May 30, 2015
Friday, May 29, 2015
Thursday, May 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
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
Labels:
Burpees,
Cleans,
Good Mornings,
Gymnastics,
Knees to Elbows,
Lunges,
Push Press,
Weights
Wednesday, May 27, 2015
Tuesday, May 26, 2015
Tuesday May 26, 2015
4 Rounds
400m run
25 Double Unders
25 Squats
400m run
25 Double Unders
25 Squats
Labels:
Gymnastics,
Jumprope,
Metabolic,
Run,
Squats
Monday, May 25, 2015
Monday May 25, 2015
MEMORIAL DAY
"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
or
1/2 "Murph"
"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
View Previous Times:
Labels:
1 Mile Run,
Gymnastics,
Metabolic,
Murph,
Pullups,
Pushups,
Run,
Squats
Sunday, May 24, 2015
Saturday, May 23, 2015
Saturday May 23, 2015
1000m Row
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups
View Previous Times:
Wednesday, December 03, 2014
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups
View Previous Times:
Wednesday, December 03, 2014
Friday, May 22, 2015
Thursday, May 21, 2015
Wednesday, May 20, 2015
Wednesday May 20, 2015
4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips
View Previous Times:
Friday, June 07, 2013
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips
View Previous Times:
Friday, June 07, 2013
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Ring Dips,
Run,
Weights
Tuesday, May 19, 2015
Tuesday May 19, 2015
5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
View Previous Times:
Monday, December 13, 2013
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
View Previous Times:
Monday, December 13, 2013
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Pullups,
Thrusters,
Weights
Monday, May 18, 2015
Sunday, May 17, 2015
Saturday, May 16, 2015
Saturday May 16, 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
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
View Previous Times:
Monday, November 03, 2014
Friday, May 15, 2015
Thursday, May 14, 2015
Thursday May 14, 2015
5 Rounds
250m row
5 Box Jumps (20/24)
10 Burpees
15 Situps
250m row
5 Box Jumps (20/24)
10 Burpees
15 Situps
View Previous Times:
Wednesday, May 13, 2015
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
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
Monday, May 11, 2015
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#)
View Previous Times:
Monday, July 14, 2014
200M Run
15 Deadlifts (60#/95#)
12 Power Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Press/Jerks (60#/95#)
View Previous Times:
Monday, July 14, 2014
Labels:
Cleans,
Deadlifts,
Front Squats,
Metabolic,
Push Press,
Run,
Weights
Sunday, May 10, 2015
Saturday, May 9, 2015
Friday, May 8, 2015
Friday May 08, 2015
EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)
Note your time (or approximate) for each round.
View Previous Times:
Monday, June 30, 2014
5 Burpees
10 Kettlebell Swings (35#/53#)
Note your time (or approximate) for each round.
View Previous Times:
Monday, June 30, 2014
Labels:
AMRAP,
Burpees,
Gymnastics,
Kettlebells,
Weights
Thursday, May 7, 2015
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!
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!
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Metabolic,
Overhead Squats,
Run,
SDHP,
Situps,
Weights
Wednesday, May 6, 2015
Tuesday, May 5, 2015
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
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")
View Previous Times:
Monday, august 09, 2013
Monday, May 4, 2015
Monday May 04, 2015
AMRAP in 12 minutes*
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar
View Previous Times:
Thursday, April 10, 2014
400M Run**
then AMRAP
10 Thrusters (30#/45#)
5 Situps
10 Burpees
5 Toes to Bar
View Previous Times:
Thursday, April 10, 2014
Labels:
Burpees,
Gymnastics,
Metabolic,
Run,
Situps,
Thrusters,
Toes to Bar,
Weights
Sunday, May 3, 2015
Saturday, May 2, 2015
Friday, May 1, 2015
Friday May 01, 2015
"Zembiec"
5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run
*Scale wt. accordingly
View Previous times:
Friday, May 09, 2014
5 Rounds
11 Back Squats (110/185#)*
7 Burpee Pullups
400m Run
*Scale wt. accordingly
View Previous times:
Friday, May 09, 2014
Labels:
Back Squats,
Burpees,
Gymnastics,
Metabolic,
Pullups,
Run,
Weights
Thursday, April 30, 2015
Wednesday, April 29, 2015
Wednesday April 29, 2015
4 Rounds
400M Run
25 Double Unders (75 Singles)
10 Ring Dips
View Previous Times:
Friday, November 08, 2013
400M Run
25 Double Unders (75 Singles)
10 Ring Dips
View Previous Times:
Friday, November 08, 2013
Labels:
Gymnastics,
Jumprope,
Metabolic,
Ring Dips,
Run
Tuesday, April 28, 2015
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
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
Sunday, April 26, 2015
Sunday April 26, 2015
3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run
View Previous times:
Friday, July 18, 2014
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run
View Previous times:
Friday, July 18, 2014
Labels:
1 Mile Run,
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Push Press,
Run,
Weights
Saturday, April 25, 2015
Friday, April 24, 2015
Thursday, April 23, 2015
Wednesday, April 22, 2015
Tuesday, April 21, 2015
Tuesday April 21, 2015
5 Rounds
10 Squat snatch
30 Second chin over bar hold
10 Squat snatch
60 Second plank hold
10 Squat snatch
30 Second chin over bar hold
10 Squat snatch
60 Second plank hold
Monday, April 20, 2015
Monday April 20, 2015
400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
View Previous times:
Wednesday, June 18, 2014
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
View Previous times:
Wednesday, June 18, 2014
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Knees to Elbows,
Metabolic,
Run,
Weights
Sunday, April 19, 2015
Saturday, April 18, 2015
Friday, April 17, 2015
Friday April 17, 2015
1000m Run
30 Handstand Pushups
1000m Row
30 Handstand Pushups
1000m Row
Labels:
Gymnastics,
Handstand Pushups,
Metabolic,
Row,
Run
Thursday, April 16, 2015
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
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
Tuesday, April 14, 2015
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
20 Wallballs
20 SDHP (45/75#)
20 Box Jumps (20/24")
20 Push Press (45/75#)
Row 20 calories
Rest 1 minute
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Row,
SDHP,
Wallballs,
Weights
Monday, April 13, 2015
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
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Tuesday, October 28, 2014
Labels:
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Sunday, April 12, 2015
Saturday, April 11, 2015
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
Pullups
Box Jumps (24"/30")
Situps
View Previous Times:
Thursday, July 17, 2014
Friday, April 10, 2015
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
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
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Thursday, April 9, 2015
Wednesday, April 8, 2015
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
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
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Tuesday, April 7, 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
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 6, 2015
Sunday, April 5, 2015
Saturday, April 4, 2015
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
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
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Run,
Weights
Friday, April 3, 2015
Thursday, April 2, 2015
Thursday April 02, 2015
5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')
View Previous Times:
Monday, April 07, 2014
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')
View Previous Times:
Monday, April 07, 2014
Wednesday, April 1, 2015
Tuesday, March 31, 2015
Monday, March 30, 2015
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
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Friday, January 02, 2015
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Saturday, March 28, 2015
Friday, March 27, 2015
Thursday, March 26, 2015
Wednesday, March 25, 2015
Tuesday, March 24, 2015
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
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
Monday March 23, 2015
5 Rounds
20 Overhead Walking Lunges (25/25#)
20 Situps
20 Good Mornings (30/45#)
20 Overhead Walking Lunges (25/25#)
20 Situps
20 Good Mornings (30/45#)
Labels:
Good Mornings,
Gymnastics,
Lunges,
Situps,
Weights
Sunday, March 22, 2015
Saturday, March 21, 2015
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
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
Friday March 20, 2015
15.4
AMRAP 8 minutes
3-6-9-12-15-18-21- etc
HSPU
Power Cleans (125/185#)
Labels:
AMRAP,
Cleans,
Gymnastics,
Handstand Pushups,
Weights
Thursday, March 19, 2015
Wednesday, March 18, 2015
Wednesday March 18, 2015
5 Rounds
30 Double Unders
20 Good Mornings (30/45#)
10 Ring Dips
View Previous Times:
Thursday, April 24, 2014
30 Double Unders
20 Good Mornings (30/45#)
10 Ring Dips
View Previous Times:
Thursday, April 24, 2014
Labels:
Good Mornings,
Gymnastics,
Jumprope,
Metabolic,
Ring Dips,
Weights
Tuesday, March 17, 2015
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
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
Labels:
1 Mile Run,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Pushups,
Run,
Weights
Monday, March 16, 2015
Sunday, March 15, 2015
Saturday, March 14, 2015
Friday, March 13, 2015
Thursday, March 12, 2015
Wednesday, March 11, 2015
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
5 Deadlifts (Body Weight)
10 Kettlebell Swings (44#/70#)
20 Jumps over the Bar
View Previous Times:
Monday, January 27, 2014
Labels:
AMRAP,
Deadlifts,
Kettlebells,
Metabolic,
Weights
Tuesday, March 10, 2015
Monday, March 9, 2015
Sunday, March 8, 2015
Sunday March 08, 2015
4 Rounds
400m Run
5 Power Cleans (60/95#)
10 Push Press (60/95#)
15 Back Squats (60/95#)
400m Run
5 Power Cleans (60/95#)
10 Push Press (60/95#)
15 Back Squats (60/95#)
Labels:
Back Squats,
Cleans,
Metabolic,
Push Press,
Run,
Weights
Saturday, March 7, 2015
Friday, March 6, 2015
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
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
Labels:
Gymnastics,
Overhead Squats,
Pullups,
Weights
Thursday, March 5, 2015
Wednesday, March 4, 2015
Tuesday, March 3, 2015
Tuesday March 03, 2015
4 Rounds
2 minutes of Double Unders
2 minutes of Burpees
Post total reps for each round
2 minutes of Double Unders
2 minutes of Burpees
Post total reps for each round
Labels:
Burpees,
Gymnastics,
Jumprope,
Metabolic
Monday, March 2, 2015
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
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
Labels:
Gymnastics,
Metabolic,
Pullups,
Push Press,
Run,
SDHP,
Toes to Bar,
Weights
Sunday, March 1, 2015
Saturday, February 28, 2015
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#)
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#)
Labels:
AMRAP,
Cleans,
Deadlifts,
Gymnastics,
Jerks,
Snatches,
Toes to Bar,
Weights
Friday, February 27, 2015
Thursday, February 26, 2015
Thursday, February 19, 2015
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.
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.
Labels:
Back Squats,
Burpees,
Farmer Carry,
Gymnastics,
Jumprope,
Metabolic,
Rope Slams,
Row,
Run,
Situps,
Squats,
Tire/Sled Pull,
Wallballs,
Weights
Wednesday, February 18, 2015
Wednesday February 18, 2015
25-20-15-10-5
Double Unders
Kettlebell Swings (35/53#)
Burpees
View Previous Times:
Wednesday, March 05, 2014
Double Unders
Kettlebell Swings (35/53#)
Burpees
View Previous Times:
Wednesday, March 05, 2014
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Weights
Tuesday, February 17, 2015
Monday, February 16, 2015
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
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run
View Previous Times:
Friday, January 24, 2014
Sunday, February 15, 2015
Saturday, February 14, 2015
Friday, February 13, 2015
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
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
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
21-15-9
Handstand Pushups*
Ring Dips
Pushups (Hand Release)
*Sub Push Press (80#/135#) for HSPU
View Previous Times:
Monday, February 17, 2014
Labels:
Gymnastics,
Handstand Pushups,
JT,
Pushups,
Ring Dips
Wednesday, February 11, 2015
Tuesday, February 10, 2015
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
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
Labels:
1 Mile Run,
Good Mornings,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Run,
Weights
Monday, February 9, 2015
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
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
Labels:
AMRAP,
Box Jumps,
Deadlifts,
Gymnastics,
Push Press,
Weights
Sunday, February 8, 2015
Saturday, February 7, 2015
Saturday February 07, 2015
4 Rounds
3 minutes of rowing
1 minute of pullups
Post total reps and row distance per round
3 minutes of rowing
1 minute of pullups
Post total reps and row distance per round
Friday, February 6, 2015
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
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
View Previous Times:
Wednesday, March 26, 2014
Labels:
Good Mornings,
Gymnastics,
Metabolic,
Michael,
Run,
Situps,
Weights
Thursday, February 5, 2015
Wednesday, February 4, 2015
Wednesday February 04, 2015
4 Rounds
2 minutes of Double Unders
2 minutes of Burpees
Post total reps for each round
2 minutes of Double Unders
2 minutes of Burpees
Post total reps for each round
Tuesday, February 3, 2015
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
14 Box Jumps (20"/24")
7 Pushups (Hand Release)
7 Pullups
View Previous Times:
Wednesday, February 25, 2014
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Pullups,
Pushups
Monday, February 2, 2015
Sunday, February 1, 2015
Saturday, January 31, 2015
Friday, January 30, 2015
Thursday, January 29, 2015
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
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
Labels:
Gymnastics,
Snatches,
Toes to Bar,
Wallballs,
Weights
Wednesday, January 28, 2015
Tuesday, January 27, 2015
Monday, January 26, 2015
Monday January 26, 2015
AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
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Sunday, February 09, 2014
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Sunday, February 09, 2014
Labels:
AMRAP,
Front Squats,
Push Press,
SDHP,
Weights
Sunday, January 25, 2015
Sunday January 25, 2015
"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)
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Thursday, June 13, 2013
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)
View Previous Time:
Thursday, June 13, 2013
Saturday, January 24, 2015
Friday, January 23, 2015
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#)
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
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
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees
View Previous Times:
Thursday, August 09, 2012
Wednesday, January 21, 2015
Tuesday, January 20, 2015
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
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
Labels:
AMRAP,
Gymnastics,
Lunges,
Thrusters,
Toes to Bar,
Weights
Monday, January 19, 2015
Monday January 19, 2015
4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps
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Thursday, March 14, 2014
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps
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Thursday, March 14, 2014
Sunday, January 18, 2015
Saturday, January 17, 2015
Friday, January 16, 2015
January 16, 2015
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
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Friday, May 16, 2014
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Friday, May 16, 2014
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Thursday, January 15, 2015
Wednesday, January 14, 2015
Wednesday January 14, 2015
3 Rounds
25 Double Unders
20 Push Press (60/95#)
800m Run
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Tuesday, May 27, 2014
25 Double Unders
20 Push Press (60/95#)
800m Run
View Previous Times:
Tuesday, May 27, 2014
Labels:
Jumprope,
Metabolic,
Push Press,
Run,
Weights
Tuesday, January 13, 2015
Monday, January 12, 2015
Sunday, January 11, 2015
Saturday, January 10, 2015
Saturday January 10, 2015
1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Situps
then,
1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Situps
then,
1000M Row (1000M Run)
Friday, January 9, 2015
Thursday, January 8, 2015
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
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
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Knees to Elbows,
Lunges,
Metabolic,
Overhead Squats,
Pullups,
Pushups,
Run,
Situps,
Weights
Wednesday, January 7, 2015
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
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 6, 2015
Monday, January 5, 2015
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
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 4, 2015
Saturday, January 3, 2015
Friday, January 2, 2015
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
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)
View Previous Times:
Monday, July 22, 2013
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Thursday, January 1, 2015
Thursday January 01, 2015
HAPPY NEW YEAR 2015!
400m Run
15 Clean & Jerks (60/95#)
400m Run
30 Toes-to-bar
400m Run
45 Wallballs
400m Run
45 Kettlebell Swings (35/53#)
400m Run
30 Ring dips
400m Run
15 Overhead Lunges (25/45#)
400m Run
400m Run
15 Clean & Jerks (60/95#)
400m Run
30 Toes-to-bar
400m Run
45 Wallballs
400m Run
45 Kettlebell Swings (35/53#)
400m Run
30 Ring dips
400m Run
15 Overhead Lunges (25/45#)
400m Run
Labels:
Cleans,
Gymnastics,
Jerks,
Kettlebells,
Lunges,
Metabolic,
Ring Dips,
Run,
Toes to Bar,
Wallballs,
Weights
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