Wednesday March 29, 2017

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

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Saturday, January 02, 2016

Sunday March 26, 2017

17.5 CF Open WOD

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

Saturday, March 25, 2017

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

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

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#)

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Monday, July 29, 2013

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

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

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Wednesday, March 09, 2016

Sunday March 12, 2017

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

25 Double Unders and,

1 Mile Run

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Thursday, June 25, 2015

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.

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Tuesday, April 05, 2016

Sunday March 05, 2017

5K RUN

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Wednesday, January 25, 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)

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Thursday, March 16, 2016