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
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