Wednesday December 21, 2016

10 Thrusters (80#/135#)
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)

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Wednesday, January 22, 2014

Sunday December 18, 2016

150 Kettlebells

200M Run anytime you stop swinging or you put the kettlebell down.

View Previous Times:
Sunday, June 07, 2009

Wednesday December 14, 2016

2K Row

Wednesday November 23, 2016

21 18 15 12 9 6
100' Lunges
Pullups
Situps

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Friday, March 19, 2010

Wednesday November 16, 2016

7 Rounds
7 Thrusters (65/95)
7 Burpees

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Saturday, April 03, 2010

Sunday November 13, 2016

4 Rounds
400M Run
15 Wallballs (12/20)
15 Box Jumps 24"

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Saturday November 12, 2016

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

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Sunday, July 28, 2013

Wednesday November 09, 2016

AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35)
25 Double Unders (75 Singles)
10 Ring Dips

View Previous Times:
Thursday, July 16, 2015

Monday November 07, 2016

3 Rounds
500m Row
21 Burpees
400m Run

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Saturday, May 23, 2009

Wednesday November 02, 2016

5 Rounds (65/95)
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks

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Tuesday, March 22, 2011

Sunday October 30, 2016

4 Rounds
400M Run
50 Air Squats

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Tuesday, February 05, 2013

Saturday October 29, 2016

100 Burpees

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Wednesday, December 25, 2013

Wednesday October 26, 2016

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

I am going back to the beginning and will do the WODs as posted from May 19, 2009.

View Previous Times:
Saturday, March 05, 2016

Sunday October 23, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Saturday, July 02, 2016

Saturday October 22, 2016

3 Rounds
500m Row
20 KB SDHP (35/53#)
20 Situps

Wednesday October 19, 2016

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the begining of each round and finish with one.

View Previous Times:
Tuesday, December 23, 2014

Monday October 10, 2016

1000m Row
25 Double Unders
25 Kettlebell Swings (35/53#)
750m Row
20 Double Unders
20 Kettlebell Swings (35/53#)
500m Row
15 Double Unders
15 Kettlebell Swings (35/53#)
250m Row
10 Double Unders
10 Kettlebell Swings (35/53#)

Sunday October 09, 2016

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

View Previous Times:
Wednesday, July 14, 2015

Wednesday October 05, 2016

3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)

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Wednesday, August 03, 2016

Thursday September 29, 2016

750m Row
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbows

Wednesday September 28th, 2016

800m Run
25 Double Unders
then,
21-15-9
Wallballs
Burpees
then,
25 Double Unders
800m Run

Wednesday August 03, 2016

3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)

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Sunday, October 11, 2015

Monday August 01, 2016

With a continuous running clock:

AMRAP 4 minutes
Clean & Jerks (80/135#)
AMRAP 4 minutes
Row for distance or calories
AMRAP 4 minutes
Burpees

Monday July 04, 2016

Added one more WOD for the month:

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

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Saturday, March 19, 2016

Sunday July 03, 2016

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

View previous times:
Tuesday, June 09, 2015

Saturday July 02, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Wednesday, May 11, 2016

Friday July 01, 2016

Row 2500 meters
or
Run 1.5 miles (2414 meters)

Thursday June 30, 2016

800m Run
10 Box Jumps
25 Situps
25 Walking Lunges
50 Double Unders
25 Walking Lunges
25 Situps
10 Box Jumps
800m Run

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Wednesday, March 30, 2016

Wednesday June 29, 2016

We are trying something new for the next month, due to time constraints and falling off the Fitness Wagon. We will post 4 WODs for the month. The goal is to complete 4 WODs a week. The WODs can be completed in any order, ideally doing all 4 in a 1 week period. If anyone has any other ideas or workouts they have liked, let us know!

Saturday June 18, 2016

2.2 Mile Run

Wednesday June 08, 2016

800m Run
40 Kettlebell Swings (35/53#)
30 Double Unders
600m Run
30 Kettlebell Swings
20 Double Unders
400m Run
20 Kettlebell Swings
10 Double Unders

Monday May 30, 2016

5K Run

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Saturday, May 02, 2015

Friday May 27, 2016

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Monday, April 13, 2015

Friday May 20, 2016

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

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Wednesday, May 20, 2015

Wednesday May 18, 2016

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

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Wednesday, May 13, 2015

Saturday May 14, 2016

500m Row
2 Rounds
10 Deadlifts (Bodyweight)
10 Push Press (45/75#)
30 Walking Lunges
2 Rounds
10 Deadlifts
10 Push Press
500m Row

Wednesday May 11, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Wednesday, April 13, 2016

Saturday May 07. 2016

500M Row
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps

Sub Run for Row. Meter for Meter!

View Previous Times:
Tuesday, November 18, 2014

Wednesday May 04, 2016

400m Run
25 Double Unders
then,
21-15-9
Burpees
Kettlebell swings (35/53#)
then,
25 Double Unders
400m Run

View Previous Times:
Saturday, April 02, 2016

Saturday April 30, 2016

500M Row
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps

View Previous Times:
Saturday, June 05, 2010

Wednesday April 27, 2016

Sprint Row for time - 250M
Rest as needed
1 Mile Run
Rest as needed
Sprint Row for time - 250M
Rest as needed
50 Burpees

Saturday April 23, 2016

1 Mile Run
Rest 2 minutes
25 Kettlebell Swings (35/53#)
25 Situps
25 Squats
25 Pushups
25 Double Unders
800m Run

Friday April 22, 2016

4 4-minute Rounds
15 Wallballs (12#@9ft/20#@10ft)
30 Wallball Cleans
Max Row (calories)
Rest 3 minutes

Wednesday April 20, 2016

800m Run
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")

View Previous Times:
Thursday, August 20, 2015

Saturday April 16, 2016

AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)

View Previous Time:
Tuesday, September 22, 2015

Friday April 15, 2016

AMRAP in 4 Minutes
400M Run
AMRAP of Kettlebell Swings (35#/53#)

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Pushups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders

View Previous Times:
Thursday, June 04, 2016

Wednesday April 13, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

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Saturday, February 27, 2016

Tuesday April 05, 2016

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.

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Friday, August 21, 2016

Monday April 04, 2016

AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar

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Sunday, August 23, 2016

Sunday April 03, 2016

AMRAP 15 minutes
500m Row
10 Deadlifts (body weight)

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Thursday, April 23, 2015

Saturday April 02, 2016

400m Run
25 Double Unders
then,
21-15-9
Burpees
Kettlebell swings (35/53#)
then,
25 Double Unders
400m Run

View Previous Times:
Wednesday, August 12, 2015

Wednesday March 30, 2016

800m Run
10 Box Jumps
25 Situps
25 Walking Lunges
50 Double Unders
25 Walking Lunges
25 Situps
10 Box Jumps
800m Run

Monday March 21, 2016

21 Thrusters (60#/95#)
21 Pullups
200M Run
15 Thrusters (60#/95#)
15 Pullups
200M Run
9 Thrusters (60#/95#)
9 Pullups
200M Run
*Burpees* (if issued)

*Here's the catch. Every time that you drop the bar (thrusters) or drop from the bar (pullups) you are to add 5 burpees for each "drop" to the end of your WOD. Max Burpees set at 50 (that is 10 drops).

View Previous times:
Friday, June 24, 2011

Saturday March 19, 2016

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

View Previous Times:
Friday April 10, 2015

Wednesday March 16, 2016

Max Rep Double Unders in 2 minutes
Rest 5 minutes
Run 1 mile
Rest 5 minutes
Max Rep Double Unders in 2 minutes

View Similar WOD times:
Sunday, March 16, 2014

Saturday March 12, 2016

1 Mile Run

Thursday March 10, 2016

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous times:
Tuesday, April 28, 2015

Wednesday March 09, 2016

400M Run
25 SDHP (45/75#)
25 Double Unders
25 Wallballs
25 Situps
400M Run
25 Situps
25 Wallballs
25 Double Unders
25 SDHP (45/75#)
400M Run

View Previous Times:
Saturday, September 05, 2015

Saturday March 05, 2016

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

View Previous Times:
Friday, January 16, 2015

Saturday February 27, 2016

800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups

Wednesday, February 24, 2016

1000m Row
50 Double Unders
750m Row
40 Situps
500m Row
30 Wallballs
250m Row
20 Pushups

Saturday, February 20, 2016

1000m Row
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups

View Previous Times:
Saturday, May 23, 2015

Monday February 15, 2016

800M Run
5 Rounds
5 Pullups
10 Pushups (Hand Release)
15 Air Squats
then,
800M Run

Wednesday February 10, 2016

4 Rounds
400M Run
10 Clean and Jerks (60#/95#)
15 Air Squats
20 Situps

Wednesday January 27, 2016

10 Rounds
250M Row
10 Air Squats

Team WOD - Do this as a team (2 persons 1 rower). Start with a row and while your partner is rowing finish 10 air squats before he/she finishes the row.
Set a goal to be under for all your rows.
If doing by yourself, finish 10 air squats in 1 minute. If you do it in 30 seconds rest 30 more seconds. This is a ~ 1 minute active rest.

Tuesday January 26, 2016

5 Rounds

400M Run

7 Clean and Jerks (60#/95#)

Monday January 25, 2016

Climb 100 Floors or 1000 Stairs

Wednesday January 20, 2016

500m row
then
5 Rounds
10 Deadlifts (100/185#)
10 Burpees
then
500m row

Tuesday, January 19, 2016

400m Run
then,
5 Rounds
5 Pullups
10 Pushups
15 squats
then
400m Run

Monday, January 18, 2016

AMRAP 20 minutes
400m Run
10 Front squats
20 Situps

Monday January 11, 2016

3 Rounds
500m Row
20 Situps
15 Kettlebell swings
25 second Plank hold

Monday January 04, 2016

2 Mile Run

Saturday, January 02, 2016

800m Run
then
5 Rounds
10 Wallballs
10 Burpees
then,
500m row or 400m Run