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#)

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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

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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.

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Friday, January 11, 2011

Friday July 24, 2015

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

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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#)

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Saturday, October 23, 2010

Tuesday July 21, 2015

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

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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

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Thursday, June 12, 2015

Wednesday July 14, 2015

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

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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

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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


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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

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December 26, 2014