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#)
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Monday, March 04, 2013
Thursday, July 30, 2015
Thursday July 30, 2015
5 Rounds
50 Double Unders
50 Squats
*This WOD is compliments of Krista and Elva...enjoy!
Wednesday, July 29, 2015
Wednesday July 29, 2015
REST DAY
Tuesday, July 28, 2015
Tuesday July 28, 2015
6 Rounds
400m Run
15 Overhead Lunges (25/45#)
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
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Friday, March 22, 2013
Sunday, July 26, 2015
Sunday July 26, 2015
REST DAY
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.
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Friday, January 11, 2011
Friday, July 24, 2015
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
Thursday July 23, 2015
REST DAY
Wednesday, July 22, 2015
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
Tuesday July 21, 2015
3 Rounds
25 Snatches (45/75#)
25 Burpees
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Monday, June 09, 2014
Monday, July 20, 2015
Monday July 20, 2015
REST DAY
Sunday, July 19, 2015
Sunday July 19, 2015
5 Rounds
20 Wallballs (12#@ 9 ft./20#@10 ft.)
10 Deadlifts (135/225#)
Saturday, July 18, 2015
Saturday July 18, 2015
5 Rounds
5 minutes of rowing
5 minutes rest
Friday, July 17, 2015
Friday July 17, 2015
REST DAY
Thursday, July 16, 2015
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 15, 2015
Wednesday July 14, 2015
3 Rounds
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats
View Previous Times:
Wednesday, December 14, 2011
Tuesday, July 14, 2015
Tuesday July 14, 2015
REST DAY
Monday, July 13, 2015
Monday July 13, 2015
AMRAP 12 minutes
10 Front Squats (60/95#)
50 Double Unders
Sunday, July 12, 2015
Sunday July 12, 2015
MAKE-UP DAY
or
60 Power Cleans (80/135#)
after a sufficient rest,
1 mile Run
Saturday, July 11, 2015
Saturday July 11, 2015
REST DAY
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
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
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Sunday, April 26, 2015
Wednesday, July 8, 2015
Wednesday July 08, 2015
REST DAY
Tuesday, July 7, 2015
Tuesday July 07, 2015
3 Rounds
400m run
21 Thrusters (25/35# DBs or 60/95# barbell)
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
Sunday, July 5, 2015
Sunday July 05, 2015
REST DAY
Saturday, July 4, 2015
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 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
Thursday, July 2, 2015
Thursday July 02, 2015
REST DAY
Wednesday, July 1, 2015
Wednesday July 01, 2015
"Annie"
50-40-30-20-10
Double Unders
Situps
View Previous Times:
December 26, 2014
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