Sunday, May 31, 2015

Saturday, May 30, 2015

Friday, May 29, 2015

Friday May 29, 2015

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

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Wedensday, January 28, 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#)

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Tuesday, June 03, 2014

Wednesday, May 27, 2015

Tuesday, May 26, 2015

Tuesday May 26, 2015

4 Rounds
400m run
25 Double Unders
25 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"

800M Run 
10 Rounds 
5 Pullups 
10 Pushups (hand release)
15 Squats 
800M Run 

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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

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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

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Friday, June 07, 2013

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#)

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Monday, December 13, 2013

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

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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

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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

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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#)

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Monday, July 14, 2014

Sunday, May 10, 2015

Sunday May 10, 2015

ACTIVE REST DAY

HAPPY MOTHER'S DAY!

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.

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Monday, June 30, 2014

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!

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")

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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

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Thursday, April 10, 2014

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

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Friday, May 09, 2014