Sunday, December 17, 2017

Sunday December 17, 2017

4 Rounds
500m Row
10 Overhead Squats (60/95#)

Wednesday, December 13, 2017

Wednesday December 13, 2017

60 Squats
50 Wallballs
40 Box Jumps
30 SDHP (35/53# KB)
20 Kettlebell Swings
10 Goblet Squats (35/53# KB)

Sunday, December 10, 2017

Sunday December 10, 2017

1 Mile Run,
Rest 2 minutes
Then,
20 Deadlifts
20 Hang cleans
20 Good Mornings
20 Overhead Squats
20 Push Press

Sunday, December 3, 2017

Wednesday, November 29, 2017

Wednesday November 28, 2017

50-40-30-20-10
Kettlebell Swings (35/53#)
Situps

Saturday, November 25, 2017

Saturday November 25, 2017

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

View Previous Times:
Tuesday, November 11, 2014

Friday, November 24, 2017

Friday November 24, 2017

Dirty Thirty

30 Box Jumps (20"/24")
30 Jumping Pullups
30 Kettlebell Swings (26#/35#)
30 Lunges (Steps)
30 Knees 2 Elbows (Situps)
30 Push Press (45/65#)
30 Back Extensions (Good Mornings w/30#/45# Bar)
30 Wallballs (12#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

Thursday, November 23, 2017

Thursday November 23, 2017

HAPPY THANKSGIVING!

AMRAP 15 minutes
250m Row
10 Push press (95/155#)
20 Situps

Wednesday, November 22, 2017

Saturday, November 18, 2017

Saturday November 18, 2017

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

View Previous times:
Saturday, April 04, 2015

Friday, November 17, 2017

Friday November 16, 2017

100 Double Unders
800m Run
25 Weighted Step-ups (20/24" BJ) (25/45# DBs)

Thursday, November 16, 2017

Thursday November 16, 2017

Hang from a pullup bar for 6 minutes
Every time you drop complete
400m Run
15 Pushups

Tuesday, November 14, 2017

Tuesday November 14, 2017

42-30-18
Wallballs (12#@9 ft./20#@10 ft.)
Situps


Sunday, November 12, 2017

Sunday November 11, 2017

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

View Previous Times:
Friday, May 20, 2016

Saturday, November 11, 2017

Saturday November 11, 2017

AMRAP 15 minutes

250M Row
7 Push Press

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Wednesday, August 30, 2017

Thursday, November 9, 2017

Thursday November 09, 2017

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

View Previous Times
Saturday, November 07, 2015

Tuesday, November 7, 2017

Tuesday November 07, 2017

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.

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Sunday, November 5, 2017

Sunday November 05, 2017

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Previous Times:
Saturday, April 15. 2017

Saturday, November 4, 2017

Saturday November 4, 2017

4 Rounds
15 Deadlifts (bodyweight)
25 Double Unders
400m Run

Thursday, November 2, 2017

Thursday November 02, 2017

400m Run
100m Farmer Carry (35/53# KB)
800m Run
100m Farmer Carry
400m Run

Wednesday, November 1, 2017

Wednesday November 01, 2017

For time:
1.25 Mile Run
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

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Sunday, October 29, 2017

Sunday October 29, 2017

2 Rounds
1000m Row
50 Double Unders

View Previous Times:
Wednesday, June 07, 2017

Wednesday, October 25, 2017

"Loredo"

6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run

View Previous Times:
Tuesday, March 04, 2014

Tuesday, October 24, 2017

Tuesday October 24, 2017

3 Rounds
20 Kettlebell swings (35/53#)
20 Wallballs (12/20#)
20 Walking Lunges

Sunday, October 22, 2017

Sunday October 22, 2017

800m Run,
then,
15-12-9
Box Jumps (20/24")
Burpees
Situps
then,
800m Run

Saturday, October 21, 2017

Saturday October 21, 2017

60 push-ups
50 dips
40 handstand push-ups
30 bench press (90/155#)
20 jerks (90/155#)
10 push press (90/155#)

Wednesday, October 18, 2017

Wednesday October 18, 2018

AMRAP 20 minutes
15 Burpees
30 Calorie Row


Thursday, September 14, 2017

Thursday September 14, 2017

15 Kettlebells and 1 Box Jump
14 Kettlebells and 2 Box Jumps
13 Kettlebells and 3 Box Jumps
.................
.................
3 Kettlebells and 13 Box Jumps
2 Kettlebells and 14 Box Jumps
1 Kettlebell and 15 Box Jumps

Dont forget the entire sequence. Kettlebells from 15 to 1 and the Box Jumps from 1 to 15.

RX'd for WOD:
Kettlebells - 44#/70#
Box Jumps - 20"/24"

View Previous Times:
Saturday, August 08, 2015

Wednesday, September 13, 2017

Wednesday September 17, 2017

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

View Previous Times:
Wednesday, April 19, 2017

Tuesday, September 12, 2017

Tuesday September 12, 2017

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

View Previous Times:
Thursday, January 22, 2015

Sunday, September 3, 2017

Sunday September 03, 2017

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

View Previous times:
Saturday, June 17, 2017

Wednesday, August 30, 2017

Wednesday August 30, 2017

AMRAP 15 minutes

250M Row
7 Push Press

View Previous Times:
Sunday, February 26, 2017

Wednesday, August 23, 2017

Wednesday August 23, 2017

AMRAP in 15 minutes
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders

View Previous Times:
Monday, October 05, 2015

Sunday, August 20, 2017

Sunday August 20, 2017

AMRAP 12 minutes
12 Box Jumps
6 Thrusters (60/95#)
6 Bar-facing Burpees

View Previous Times:
Monday, November 09, 2015

Saturday, August 19, 2017

Saturday August 19, 2017

AMRAP 12 minutes
5 Pullups
10 Power Cleans (70/110#)
20 Double Unders

Wednesday, August 16, 2017

Wednesday August 16, 2017

400m Run
40 Squats
10 Situps
400m Run
30 Squats
20 Situps
400m Run
20 Squats
30 Situps
400m Run
10 Squats
40 Situps

Wednesday, July 5, 2017

Wednesday July 05, 2017

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:
Sunday July 03, 2016

Tuesday, July 4, 2017

Tuesday July 04, 2017

10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps

View Previous Times:
Thursday, January 14, 2010

Sunday, July 2, 2017

Sunday July 02, 2017

3 Rounds
15 calorie Row
12 Power Snatch (60/95#)
9 Burpees

Saturday, July 1, 2017

Saturday July 01, 2017

21-15-9
Front Squats (60/95#)
Kettlebell Swings (35/53#)

Wednesday, June 28, 2017

Wednesday June 28,2017

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

View Previous Times:
Friday, June 06, 2014

Sunday, June 25, 2017

Sunday June 25, 2017

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

View Previous Times:
Friday, April 24, 2015

Saturday, June 24, 2017

Wednesday, June 21, 2017

Wednesday June 21, 2017

500m Row
25 Kettlebell Swings (35/53#)
25 SDHP w/ KB
400m Run
25 Goblet Squats w/ KB
25 OH Lunges (25/45#)
500m Row

Sunday, June 18, 2017

Sunday June 18, 2017

4 Rounds
400m Run
10 Power Cleans (60/95#)
10 Front Squats (60/95#)


Saturday, June 17, 2017

Saturday June 17, 2017

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

View Previous times:
Thursday, September 29, 2016

Wednesday, June 14, 2017

Wednesday June 14, 2017

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

View Previous Times

Wednesday, June 7, 2017

Wednesday June 07, 2017

2 Rounds
1000m Row
50 Double Unders

View Previous Times:
Sunday, November 01, 2015

Sunday, June 4, 2017

Sunday June 04, 2018

1 Mile Run
Rest 1 minute
50 Squats
40 Pushups

*Break up exercises any way you like

Saturday, June 3, 2017

Saturday June 03, 2017

1 Mile Run
Rest 1 minute
50 Kettelbell Swings
50 Situps

*Break up exercises any way you like

Wednesday, May 31, 2017

Wednesday May 31, 2017

1/2 "Murph"

800M Run
10 Rounds
5 Pullups
10 Pushups (hand release)
15 Squats
800M Run

View Previous Times:
Monday, May 25, 2015

Sunday, May 28, 2017

Saturday, May 27, 2017

Saturday May 27, 2017

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

View Previous Times:
Wednesday, October 05, 2016

Wednesday, May 24, 2017

Wednesday May 24, 2017

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:
Wednesday, March 09, 2016

Sunday, May 21, 2017

Sunday May 21, 2017

AMRAP 20 minutes
400m Run
20 Situps
10 OH Squats (60/95#)

Saturday, May 20, 2017

Saturday May 20, 2017

"Helen"

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

View Previous Times:
Wednesday, October 26, 2016

Wednesday, May 17, 2017

Wednesday, May 10, 2017

Wednesday May 10, 2017

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

View Previous Times:
Tuesday, October 20, 2015

Tuesday, May 9, 2017

Tuesday May 09, 2017

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

View Previous Times:
Tuesday, September 08, 2015

Sunday, April 30, 2017

Sunday April 29, 2017

800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run

View Previous Times:
Friday, August 08, 2014

Wednesday, April 26, 2017

Wednesday April 26, 2017

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

View Previous Times:

Sunday, April 23, 2017

Sunday April 23, 2017

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

View Previous time:
Tuesday, February 10, 2015

Saturday, April 22, 2017

Saturday April 22, 2017

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

View Previous Times:
Saturday, October 1, 2011

Wednesday, April 19, 2017

Wednesday, April 19, 2017

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

View Previous Times:
Wednesday, May 18, 2016

Saturday, April 15, 2017

Saturday April 15, 2017

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Previous Times:

Friday, April 14, 2017

Friday April 14, 2017

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

View Previous Times:
Friday, May 27, 2016

Wednesday, April 12, 2017

Wednesday April 12, 2017

"Annie"

50-40-30-20-10
Double Unders
Situps

View Previous Times:
December 26, 2014

Sunday, April 9, 2017

Sunday April 09, 2017

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

View Previous Times:
Thursday, October 13, 2011

Saturday, April 8, 2017

Saturday April 08, 2017

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#)

View Previous times:
Thursday, May 28 2015

Wednesday, April 5, 2017

Wednesday April 05, 2017

6-9-12-9-6
Burpees over the bar
Front Squats (110/185#)
Pullups

Sunday, April 2, 2017

Sunday April 02, 2017

1 Mile Run
25 Wallball Squat Cleans (12#/20#)*
25 Pushups (Hand Release)
20 Wallball Squat Cleans (12#/20#)*
20 Pushups (Hand Release)
15 Wallball Squat Cleans (12#/20#)*
15 Pushups (Hand Release)
10 Wallball Squat Cleans (12#/20#)*
10 Pushups (Hand Release)
5 Wallball Squat Cleans (12#/20#)*
5 Pushups (Hand Release)
1 Mile Run

View Previous times:

Saturday, April 1, 2017

Saturday April 01, 2017

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

View Previous Times:
Tuesday, August 11, 2015

Wednesday, March 29, 2017

Wednesday March 29, 2017

800m Run
then,
5 Rounds
10 Wallballs
10 Burpees
then,
400m Run

View Previous Times:
Saturday, January 02, 2016

Sunday, March 26, 2017

Sunday March 26, 2017

17.5 CF Open WOD

10 Rounds
9 Thrusters (60/95#)
35 Double Unders


Saturday, March 25, 2017

Saturday, March 25, 2017

500m Row
then,
12-9-6
Squat Cleans (60/95#)
Ring Dips
Pullups
then,
500m Row

Wednesday, March 22, 2017

Wednesday March 22, 2017

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

Sunday, March 19, 2017

Sunday March 19, 2017

200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)

View Previous Times:
Monday, July 29, 2013

Friday, March 17, 2017

Friday March 17, 2017

2 Rounds
15 Weighted Walking Lunges (35/55# DBs on shoulders)
16 Toes-to-bar
8 Power Cleans (35/55# DBs)
Then 2 Rounds
15 Weighted Walking Lunges
16 Pullups
8 Power Cleans

AMRAP 12 minutes



Thursday, March 16, 2017

Thursday March 16, 2017

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:
Wednesday, March 09, 2016

Sunday, March 12, 2017

Sunday March 12, 2017

4 Rounds
10 Thrusters (45/75#)
10 Burpees
10 SDHP (45/75#)

25 Double Unders and,

1 Mile Run

View Previous Times:
Thursday, June 25, 2015

Wednesday, March 8, 2017

Wednesday March 08, 2017

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:
Tuesday, April 05, 2016

Sunday, March 5, 2017

Saturday, March 4, 2017

Saturday March 04, 2017

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:
Thursday, March 16, 2016

Sunday, February 26, 2017

Sunday February 26, 2017

AMRAP 15 minutes

250M Row
7 Push Press

View Previous Times:
Saturday, January 28, 2017

Saturday, February 11, 2017

Saturday February 11, 2017

1 mile run for time
Rest, then
20 Pullups
30 Lunges
40 Squats
50 Kettlebell Swings
(May break up any way you want)

Saturday, February 4, 2017

Saturday February 04, 2017

5 Rounds
250m Row
5 Box Jumps
10 Burpees
15 Situps


Saturday, January 28, 2017

Saturday January 28, 2017

AMRAP 15 minutes

250M Row
7 Push Press

View Previous Times:

Wednesday, January 25, 2017

Saturday, January 14, 2017

Saturday, January 14, 2017

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

View Previous Times:
October 29, 2013