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)
View Previous Times:
Wednesday, January 22, 2014
Wednesday, December 21, 2016
Sunday, December 18, 2016
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
200M Run anytime you stop swinging or you put the kettlebell down.
View Previous Times:
Sunday, June 07, 2009
Wednesday, December 14, 2016
Wednesday, November 23, 2016
Wednesday, November 16, 2016
Sunday, November 13, 2016
Sunday November 13, 2016
4 Rounds
400M Run
15 Wallballs (12/20)
15 Box Jumps 24"
View Previous times:
400M Run
15 Wallballs (12/20)
15 Box Jumps 24"
View Previous times:
Saturday, November 12, 2016
Wednesday, November 9, 2016
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
100' Weighted DB Lunges (25/35)
25 Double Unders (75 Singles)
10 Ring Dips
View Previous Times:
Thursday, July 16, 2015
Monday, November 7, 2016
Wednesday, November 2, 2016
Wednesday November 02, 2016
5 Rounds (65/95)
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks
View Previous times:
Tuesday, March 22, 2011
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks
View Previous times:
Tuesday, March 22, 2011
Labels:
Cleans,
Deadlifts,
Front Squats,
Jerks,
Push Press,
Weights
Sunday, October 30, 2016
Saturday, October 29, 2016
Wednesday, October 26, 2016
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
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
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Sunday, October 23, 2016
Sunday October 23, 2016
800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Saturday, July 02, 2016
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Saturday, July 02, 2016
Saturday, October 22, 2016
Wednesday, October 19, 2016
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
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
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Situps,
Weights
Monday, October 10, 2016
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#)
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#)
Labels:
Jumprope,
Kettlebells,
Metabolic,
Row,
Weights
Sunday, October 9, 2016
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
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats
View Previous Times:
Wednesday, July 14, 2015
Wednesday, October 5, 2016
Wednesday October 05, 2016
3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Wednesday, August 03, 2016
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Wednesday, August 03, 2016
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Thursday, September 29, 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
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbows
Labels:
Gymnastics,
Kettlebells,
Knees to Elbows,
Lunges,
Metabolic,
Row,
Situps,
Weights
Wednesday, September 28, 2016
Wednesday September 28th, 2016
800m Run
25 Double Unders
then,
21-15-9
Wallballs
Burpees
then,
25 Double Unders
800m Run
25 Double Unders
then,
21-15-9
Wallballs
Burpees
then,
25 Double Unders
800m Run
Wednesday, August 3, 2016
Wednesday August 03, 2016
3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Sunday, October 11, 2015
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Sunday, October 11, 2015
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Monday, August 1, 2016
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
AMRAP 4 minutes
Clean & Jerks (80/135#)
AMRAP 4 minutes
Row for distance or calories
AMRAP 4 minutes
Burpees
Monday, July 4, 2016
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")
View Previous Times:
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:
Saturday, March 19, 2016
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Sunday, July 3, 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
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 2, 2016
Saturday July 02, 2016
800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Wednesday, May 11, 2016
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Wednesday, May 11, 2016
Friday, July 1, 2016
Thursday, June 30, 2016
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
View Previous Times:
Wednesday, March 30, 2016
10 Box Jumps
25 Situps
25 Walking Lunges
50 Double Unders
25 Walking Lunges
25 Situps
10 Box Jumps
800m Run
View Previous Times:
Wednesday, March 30, 2016
Wednesday, June 29, 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
Wednesday, June 8, 2016
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
40 Kettlebell Swings (35/53#)
30 Double Unders
600m Run
30 Kettlebell Swings
20 Double Unders
400m Run
20 Kettlebell Swings
10 Double Unders
Labels:
Jumprope,
Kettlebells,
Metabolic,
Run,
Weights
Monday, May 30, 2016
Friday, May 27, 2016
Friday May 27, 2016
8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Monday, April 13, 2015
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Monday, April 13, 2015
Labels:
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Saturday, May 21, 2016
Friday May 20, 2016
4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips
View Previous Times:
Wednesday, May 20, 2015
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips
View Previous Times:
Wednesday, May 20, 2015
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Ring Dips,
Run,
Weights
Wednesday, May 18, 2016
Wednesday May 18, 2016
Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Wednesday, May 13, 2015
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Wednesday, May 13, 2015
Saturday, May 14, 2016
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
2 Rounds
10 Deadlifts (Bodyweight)
10 Push Press (45/75#)
30 Walking Lunges
2 Rounds
10 Deadlifts
10 Push Press
500m Row
Labels:
Deadlifts,
Gymnastics,
Lunges,
Metabolic,
Push Press,
Row,
Weights
Wednesday, May 11, 2016
Wednesday May 11, 2016
800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Wednesday, April 13, 2016
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Wednesday, April 13, 2016
Saturday, May 7, 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
50 Situps
1000M Row
30 Situps
2000M Row
20 Situps
Sub Run for Row. Meter for Meter!
View Previous Times:
Tuesday, November 18, 2014
Labels:
2K Row,
Gymnastics,
Metabolic,
Row,
Situps
Wednesday, May 4, 2016
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
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
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Run,
Weights
Saturday, April 30, 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
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
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
Rest as needed
1 Mile Run
Rest as needed
Sprint Row for time - 250M
Rest as needed
50 Burpees
Labels:
1 Mile Run,
Burpees,
Gymnastics,
Metabolic,
Row
Saturday, April 23, 2016
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
Rest 2 minutes
25 Kettlebell Swings (35/53#)
25 Situps
25 Squats
25 Pushups
25 Double Unders
800m Run
Labels:
1 Mile Run,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pushups,
Run,
Situps,
Squats,
Weights
Friday, April 22, 2016
Friday April 22, 2016
4 4-minute Rounds
15 Wallballs (12#@9ft/20#@10ft)
30 Wallball Cleans
Max Row (calories)
Rest 3 minutes
15 Wallballs (12#@9ft/20#@10ft)
30 Wallball Cleans
Max Row (calories)
Rest 3 minutes
Wednesday, April 20, 2016
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
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
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Pullups,
Pushups,
Run,
Situps,
Weights
Saturday, April 16, 2016
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
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)
View Previous Time:
Tuesday, September 22, 2015
Labels:
AMRAP,
Front Squats,
Push Press,
SDHP,
Weights
Friday, April 15, 2016
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
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
Labels:
AMRAP,
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Pullups,
Pushups,
Run
Wednesday, April 13, 2016
Wednesday April 13, 2016
800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Saturday, February 27, 2016
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
View Previous times:
Saturday, February 27, 2016
Tuesday, April 5, 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.
View Previous Times:
Friday, August 21, 2016
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.
View Previous Times:
Friday, August 21, 2016
Monday, April 4, 2016
Monday April 04, 2016
AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar
View Previous Times:
Sunday, August 23, 2016
10 SDHP (70/115#)
10 Burpees over bar
View Previous Times:
Sunday, August 23, 2016
Labels:
AMRAP,
Burpees,
Gymnastics,
SDHP,
Weights
Sunday, April 3, 2016
Saturday, April 2, 2016
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
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
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Run,
Weights
Wednesday, March 30, 2016
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
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
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
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
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
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
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Wednesday, March 16, 2016
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
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
Thursday, March 10, 2016
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
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 9, 2016
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
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 5, 2016
Saturday March 05, 2016
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Friday, January 16, 2015
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Friday, January 16, 2015
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Saturday, February 27, 2016
Saturday February 27, 2016
800m Run
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
50 Double Unders
600m Run
40 Situps
400m Run
30 Wallballs
200m Run
20 Pushups
Labels:
Bench Press,
Gymnastics,
Jumprope,
Metabolic,
Pushups,
Run,
Situps,
Wallballs,
Weights
Wednesday, February 24, 2016
Wednesday, February 24, 2016
1000m Row
50 Double Unders
750m Row
40 Situps
500m Row
30 Wallballs
250m Row
20 Pushups
50 Double Unders
750m Row
40 Situps
500m Row
30 Wallballs
250m Row
20 Pushups
Saturday, February 20, 2016
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
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
Monday February 15, 2016
800M Run
5 Rounds
5 Pullups
10 Pushups (Hand Release)
15 Air Squats
then,
800M Run
5 Rounds
5 Pullups
10 Pushups (Hand Release)
15 Air Squats
then,
800M Run
Wednesday, February 10, 2016
Wednesday, January 27, 2016
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.
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
Monday, January 25, 2016
Wednesday, January 20, 2016
Tuesday, January 19, 2016
Monday, January 18, 2016
Monday, January 18, 2016
AMRAP 20 minutes
400m Run
10 Front squats
20 Situps
400m Run
10 Front squats
20 Situps
Labels:
AMRAP,
Front Squats,
Gymnastics,
Metabolic,
Run,
Situps,
Weights
Monday, January 11, 2016
Monday January 11, 2016
3 Rounds
500m Row
20 Situps
15 Kettlebell swings
25 second Plank hold
500m Row
20 Situps
15 Kettlebell swings
25 second Plank hold
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Plank Hold,
Row,
Situps,
Weights
Monday, January 4, 2016
Saturday, January 2, 2016
Saturday, January 02, 2016
800m Run
then
5 Rounds
10 Wallballs
10 Burpees
then,
500m row or 400m Run
then
5 Rounds
10 Wallballs
10 Burpees
then,
500m row or 400m Run
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