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)*

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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#)

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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

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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")

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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