5 Rounds
400m Run
15 Thrusters (35/55#)
10 Burpees
Thursday, December 27, 2018
Sunday, December 23, 2018
Sunday December 23, 2018
12 Days of Christmas
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Wednesday, December 24, 2014
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Wednesday, December 24, 2014
Labels:
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Gymnastics,
Jerks,
Kettlebells,
Knees to Elbows,
Overhead Squats,
Pullups,
Pushups,
Situps,
Squat Cleans,
Weights
Saturday, December 22, 2018
Saturday December 22, 2018
750m Row
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbow
View Previous times:
Sunday, September 03, 2017
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbow
View Previous times:
Sunday, September 03, 2017
Labels:
Gymnastics,
Kettlebells,
Knees to Elbows,
Lunges,
Metabolic,
Row,
Situps,
Weights
Friday, December 21, 2018
Friday December 21, 2018
5 Rounds
200M Run
15 Deadlifts (60#/95#)
12 Power Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Press/Jerks (60#/95#)
View Previous Times:
Labels:
Cleans,
Deadlifts,
Front Squats,
Metabolic,
Push Press,
Run,
Weights
Thursday, December 20, 2018
Thursday December 20, 2018
400m Run
100m Farmer Carry (35/53# KB)
800m Run
100m Farmer Carry
400m Run
100m Farmer Carry (35/53# KB)
800m Run
100m Farmer Carry
400m Run
View Previous Times:
Sunday, December 16, 2018
Sunday December 16, 2018
800m Run
then,
10 Rounds
10 Pushups
10 Squats
then,
800m Run
then,
10 Rounds
10 Pushups
10 Squats
then,
800m Run
Labels:
Gymnastics,
Metabolic,
Pushups,
Run,
Squats
Wednesday, December 12, 2018
Wednesday December 12, 2018
40-30-20-10-5
Box Jumps (20/24")
Wallball Cleans (12/20#)
Box Jumps (20/24")
Wallball Cleans (12/20#)
Labels:
Box Jumps,
Gymnastics,
Wallballs,
Weights
Saturday, December 8, 2018
Saturday December 08, 2018
750m Row
30 Kettlebell swings
500m Row
20 Kettlebell Swings
250m Row
10 Kettlebell Swings
30 Kettlebell swings
500m Row
20 Kettlebell Swings
250m Row
10 Kettlebell Swings
Wednesday, December 5, 2018
Wednesday December 05, 2018
15-12-9-6-3
Thrusters (45/65#)
Power Snatch
Toes-to-bar
Thrusters (45/65#)
Power Snatch
Toes-to-bar
Labels:
Gymnastics,
Snatches,
Thrusters,
Toes to Bar,
Weights
Saturday, December 1, 2018
Wednesday, November 28, 2018
Saturday, November 24, 2018
Saturday November 24, 2018
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 (14#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)
View Previous Times:
Friday, November 24, 2017
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 (14#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)
View Previous Times:
Friday, November 24, 2017
Labels:
Back Extensions,
Box Jumps,
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Knees to Elbows,
Lunges,
Pullups,
Push Press,
Wallballs,
Weights
Friday, November 23, 2018
Friday November 23, 2018
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, November 18, 2017
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, November 18, 2017
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Run,
Weights
Thursday, November 22, 2018
Thursday November 22, 2018
HAPPY THANKSGIVING
7 2-minute rounds
12 Calorie Row
Situps
Post total reps of situps
View Previous Times:
Saturday, June 16, 2018
7 2-minute rounds
12 Calorie Row
Situps
Post total reps of situps
View Previous Times:
Saturday, June 16, 2018
Wednesday, November 21, 2018
Tuesday, November 20, 2018
Tuesday November 20, 2018
5 Rounds
10 Hang Squat Cleans
15 Pushups
10 Hang Squat Cleans
15 Pushups
Labels:
Gymnastics,
Pushups,
Squat Cleans,
Weights
Saturday, November 17, 2018
Friday, November 16, 2018
Friday November 16, 2018
4 Rounds
30 Walking Lunges
10 GHD Situps
10 Back Extensions
20 Jumping Pullups
30 Walking Lunges
10 GHD Situps
10 Back Extensions
20 Jumping Pullups
Labels:
Back Extensions,
Gymnastics,
Lunges,
Pullups,
Situps
Wednesday, November 14, 2018
Wednesday November 14, 2018
21-15-9
Overhead Squats (60/95#)
Box Jumps
Overhead Squats (60/95#)
Box Jumps
Labels:
Box Jumps,
Gymnastics,
Overhead Squats,
Weights
Saturday, November 10, 2018
Saturday November 10, 2018
3 Rounds
Max hang for time (from a pull-up bar)
Max reps of shoulder presses (45/65#)
Max-calorie row in 20 seconds
Max plank hold for time
Begin attempt at each exercise every 3 minutes
Max hang for time (from a pull-up bar)
Max reps of shoulder presses (45/65#)
Max-calorie row in 20 seconds
Max plank hold for time
Begin attempt at each exercise every 3 minutes
Labels:
Gymnastics,
Metabolic,
Plank Hold,
Pullups,
Row,
Shoulder Press,
Weights
Friday, November 9, 2018
Friday November 09, 2018
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:
Sunday, March 19, 2017
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:
Sunday, March 19, 2017
Wednesday, November 7, 2018
Wednesday November 07, 2018
"Karen"
150 Wallball shots
Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'
View Previous WOD:
Sunday, November 4, 2018
Sunday November 04, 2018
1 Mile Run
30 Walking Lunges
25 Squats
20 Situps
15 Pushups
10 Push press
30 Walking Lunges
25 Squats
20 Situps
15 Pushups
10 Push press
Labels:
1 Mile Run,
Gymnastics,
Lunges,
Metabolic,
Push Press,
Pushups,
Run,
Situps,
Squats,
Weights
Saturday, November 3, 2018
Thursday, November 1, 2018
Thursday November 01, 2018
20 Burpees
400m Run
30 Pushups
400m Run
40 Walking Lunges
400m Run
50 Squats
400m Run
40 Walking lunges
400m Run
30 Pushups
400m Run
20 Burpees
400m Run
30 Pushups
400m Run
40 Walking Lunges
400m Run
50 Squats
400m Run
40 Walking lunges
400m Run
30 Pushups
400m Run
20 Burpees
Wednesday, October 31, 2018
Wednesday October 31, 2018
AMRAP 15 minutes
7 Box Jumps
14 Kettlebell Swings
200m Run
7 Box Jumps
14 Kettlebell Swings
200m Run
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Weights
Sunday, October 28, 2018
Saturday, October 27, 2018
Saturday October 27, 2018
AMRAP 20 Minutes
25 Calorie Row
15 Back extensions
10 Good Mornings
10 GHD Situps
15 Situps
25 Calorie Row
15 Back extensions
10 Good Mornings
10 GHD Situps
15 Situps
Labels:
AMRAP,
Back Extensions,
Good Mornings,
Gymnastics,
Metabolic,
Row,
Situps
Friday, October 26, 2018
Friday October 26, 2018
AMRAP 7 Minutes
15 DB Push Press (25/40#)
30 Double Unders
15 DB Push Press (25/40#)
30 Double Unders
Labels:
AMRAP,
Jumprope,
Metabolic,
Push Press,
Weights
Wednesday, October 24, 2018
Saturday, October 20, 2018
Saturday October 20, 2018
AMRAP 18 minutes
15 Box Jumps
12 Push press (60/95#)
9 Toes-to-bar
15 Box Jumps
12 Push press (60/95#)
9 Toes-to-bar
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Push Press,
Toes to Bar,
Weights
Thursday, October 18, 2018
Thursday October 18, 2018
4 Rounds
50 Double Unders
25 Kettlebell Swings
10 Burpees
50 Double Unders
25 Kettlebell Swings
10 Burpees
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Weights
Wednesday, October 17, 2018
Saturday, October 13, 2018
Saturday October 13, 2018
1000m Row
40 Situps
750m Row
30 Kettlebell Swings
500m Row
20 DB Push Press (20/35#)
250m Row
10 Back Extensions
40 Situps
750m Row
30 Kettlebell Swings
500m Row
20 DB Push Press (20/35#)
250m Row
10 Back Extensions
Labels:
Back Extensions,
Gymnastics,
Kettlebells,
Metabolic,
Push Press,
Row,
Situps,
Weights
Friday, October 12, 2018
Thursday, October 11, 2018
Wednesday, October 3, 2018
Wednesday October 03, 2018
15 GHD Situps
40 Single-arm DB Snatch (20/35#)
50 Dumbbell box step-overs (20/24")
40 Single-arm DB Snatch
15 GHD Situps
40 Single-arm DB Snatch (20/35#)
50 Dumbbell box step-overs (20/24")
40 Single-arm DB Snatch
15 GHD Situps
Labels:
Box Jumps,
Gymnastics,
Situps,
Snatches,
Weights
Saturday, September 29, 2018
Friday, September 28, 2018
Wednesday, September 26, 2018
Wednesday September 26, 2018
5 Rounds
35 Double Unders
15 Single-arm OH Lunge (20/35# DB)
35 Double Unders
15 Single-arm OH Lunge (20/35# DB)
Labels:
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Weights
Sunday, September 23, 2018
Saturday, September 22, 2018
Saturday September 22, 2018
60 Squats
50 Wallballs
40 Box Jumps
30 SDHP (35/53# KB)
20 Kettlebell Swings
10 Goblet Squats (35/53# KB)
View Previous Times:
Wednesday, December 17, 2017
50 Wallballs
40 Box Jumps
30 SDHP (35/53# KB)
20 Kettlebell Swings
10 Goblet Squats (35/53# KB)
View Previous Times:
Wednesday, December 17, 2017
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
SDHP,
Squats,
Wallballs,
Weights
Tuesday, September 18, 2018
Sunday, September 16, 2018
Sunday September 16, 2018
Snatches 1-1-1-1-1
Cleans 1-1-1-1-1
Deadlifts 1-1-1-1-1
Start with empty bar and add 5 pounds for each rep
Cleans 1-1-1-1-1
Deadlifts 1-1-1-1-1
Start with empty bar and add 5 pounds for each rep
Saturday, September 15, 2018
Friday, September 14, 2018
Wednesday, September 12, 2018
Wednesday September 12, 2018
3 Rounds
1 Minute Row (calories)
1 Minute Kettlebell Swings (35/53#)
1 Minute GHD Situps
1 Minute Pushups
1 Minute Row (calories)
1 Minute Kettlebell Swings (35/53#)
1 Minute GHD Situps
1 Minute Pushups
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Pushups,
Row,
Situps,
Weights
Sunday, September 9, 2018
Friday, September 7, 2018
Thursday, September 6, 2018
Thursday September 06, 2018
AMRAP 10 Minutes
5 Power Cleans (80/135#)
10 Toes-2-bar
5 Power Cleans (80/135#)
10 Toes-2-bar
Labels:
AMRAP,
Cleans,
Gymnastics,
Toes to Bar,
Weights
Wednesday, September 5, 2018
Tuesday, September 4, 2018
Tuesday September 04, 2018
3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Saturday, May 27, 2017
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Saturday, May 27, 2017
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Monday, September 3, 2018
Monday September 03, 2018
3 Rounds
15 DB Push Jerks (20/35#)
25 Double Unders
15 Weighted Step-ups (20/24" box)
25 Double Unders
15 DB Push Jerks (20/35#)
25 Double Unders
15 Weighted Step-ups (20/24" box)
25 Double Unders
Labels:
Box Jumps,
Gymnastics,
Jerks,
Jumprope,
Metabolic,
Push Press,
Weights
Saturday, September 1, 2018
Saturday September 01, 2018
2 Rounds
20 GHD Situps
25 Back Extensions
30 Single-leg squats
20 Situps
25 Good Mornings (30/45#)
30 Single-leg Squats
20 GHD Situps
25 Back Extensions
30 Single-leg squats
20 Situps
25 Good Mornings (30/45#)
30 Single-leg Squats
Labels:
Back Extensions,
Good Mornings,
Gymnastics,
Situps,
Squats,
Weights
Wednesday, August 29, 2018
Saturday, August 25, 2018
Saturday August 25, 2018
5 2-minute Rounds
10 Thrusters (55/75#)
200m Row
Max Rep Thrusters
Rest 3 minutes
10 Thrusters (55/75#)
200m Row
Max Rep Thrusters
Rest 3 minutes
Thursday, August 23, 2018
Thursday August 23, 2018
AMRAP 15 Minutes
10 GHD Situps
14 Single-Arm Dumbbell Push Jerks
10 GHD Situps
14 Single-Arm Dumbbell Push Jerks
Labels:
AMRAP,
Gymnastics,
Jerks,
Push Press,
Situps,
Weights
Wednesday, August 22, 2018
Wednesday August 22, 2018
5 2-minute Rounds
10 Burpees
200m Run
Max Rep Burpees
Rest 3 minutes
OR
5 2-minute Rounds
5 Burpees
200m Run
Max Rep Burpees
Rest 3 minutes
10 Burpees
200m Run
Max Rep Burpees
Rest 3 minutes
OR
5 2-minute Rounds
5 Burpees
200m Run
Max Rep Burpees
Rest 3 minutes
Saturday, August 18, 2018
Thursday, August 16, 2018
Thursday August 16, 2018
3 Rounds
1 minute Row (calories)
1 minute GHD Situps
1 minute Pushups
1 minute Squats
1 minute Row (calories)
1 minute GHD Situps
1 minute Pushups
1 minute Squats
Wednesday, August 1, 2018
Tuesday, July 31, 2018
Wednesday, July 25, 2018
Wednesday July 25, 2018
10 DB Power Snatch - left arm (20/35# DB)
10 DB Overhead Squat - Left arm
10 Pullups
10 DB Power Snatch - Right arm
10 DB Overhead Squat - Right arm
10 Pullups
10 DB Overhead Squat - Left arm
10 Pullups
10 DB Power Snatch - Right arm
10 DB Overhead Squat - Right arm
10 Pullups
Labels:
Gymnastics,
Overhead Squats,
Pullups,
Snatches,
Weights
Saturday, July 21, 2018
Saturday July 21, 2018
Back Squats 3-3-3-3
Thrusters 3-3-3-3
4 attempts at max hold L-sit
Thrusters 3-3-3-3
4 attempts at max hold L-sit
Labels:
Back Squats,
Gymnastics,
L-Sit,
Thrusters,
Weights
Friday, July 20, 2018
Thursday, July 19, 2018
Thursday July 19, 2018
AMRAP 7 Minutes
25 Double Unders
10 Overhead Squats (45/75#)
25 Double Unders
10 Overhead Squats (45/75#)
Labels:
Jumprope,
Metabolic,
Overhead Squats,
Weights
Wednesday, July 18, 2018
Tuesday, July 3, 2018
Saturday, June 30, 2018
Friday, June 29, 2018
Friday June 29, 2018
18-15-12-9-6-3
Ring Dips
Overhead Squats (60/95#)
Ring Dips
Overhead Squats (60/95#)
Labels:
Gymnastics,
Overhead Squats,
Ring Dips,
Weights
Wednesday, June 27, 2018
Wednesday June 27, 2018
3 Rounds
10 GHD Situps or 20 Situps
30 Thrusters (30/45#)
45 Double Unders
10 GHD Situps or 20 Situps
30 Thrusters (30/45#)
45 Double Unders
Labels:
Gymnastics,
Jumprope,
Situps,
Thrusters,
Weights
Tuesday, June 26, 2018
Friday, June 22, 2018
Thursday, June 21, 2018
Thursday June 21, 2018
800m Run
then,
3 Rounds
20 Burpees
4 Power Cleans
6 Front Squats
then,
800m Run
then,
3 Rounds
20 Burpees
4 Power Cleans
6 Front Squats
then,
800m Run
Labels:
Burpees,
Cleans,
Front Squats,
Gymnastics,
Metabolic,
Run,
Weights
Wednesday, June 20, 2018
Wednesday June 20, 2018
150 Kettlebell Swings
200M Run (every time you stop swinging the KB)
View previous times:
Thursday, September 17, 2018
200M Run (every time you stop swinging the KB)
View previous times:
Thursday, September 17, 2018
Tuesday, June 19, 2018
Saturday, June 16, 2018
Thursday, June 14, 2018
Thursday June 14, 2018
For max reps at each station:
Tabata dumbbell shoulder presses (25/35#)
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
Tabata dumbbell shoulder presses (25/35#)
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
Labels:
Gymnastics,
Lunges,
Push Press,
Ring Dips,
Shoulder Press,
Tabata,
Weights
Tuesday, June 12, 2018
Tuesday June 12, 2018
AMRAP 20 Minutes
5 Pullups
10 Wallballs
15 Kettlebell Swings
5 Pullups
10 Wallballs
15 Kettlebell Swings
Labels:
AMRAP,
Gymnastics,
Kettlebells,
Pullups,
Wallballs,
Weights
Sunday, June 10, 2018
Friday, June 8, 2018
Friday June 08, 2018
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Push Press (60/95#)
Burpees
Situps
Push Press (60/95#)
Labels:
Burpees,
Gymnastics,
Push Press,
Situps,
Weights
Wednesday, June 6, 2018
Wednesday June 06, 2018
"Nancy"
5 Rounds
400m run
15 Overhead Squats (60/95#)
View Previous times:
Wednesday, August 29, 2012
5 Rounds
400m run
15 Overhead Squats (60/95#)
View Previous times:
Wednesday, August 29, 2012
Labels:
Metabolic,
Nancy,
Overhead Squats,
Run,
Weights
Sunday, June 3, 2018
Sunday June 03, 2018
3 Rounds
1 minute SDHP (60/95#)
1 minute Situps
1 minute Push Press (60/95#)
1 minute Situps
Rest 1 minute
1 minute SDHP (60/95#)
1 minute Situps
1 minute Push Press (60/95#)
1 minute Situps
Rest 1 minute
Labels:
Gymnastics,
Push Press,
SDHP,
Situps,
Weights
Saturday, June 2, 2018
Saturday June 03, 2018
800m run
30 Walking Lunges
21 Bench dips
800m Run
30 Walking Lunges
15 Bench dips
800m run
30 Walking Lunges
9 Bench Dips
30 Walking Lunges
21 Bench dips
800m Run
30 Walking Lunges
15 Bench dips
800m run
30 Walking Lunges
9 Bench Dips
Labels:
Gymnastics,
Lunges,
Metabolic,
Ring Dips,
Run
Friday, June 1, 2018
Friday June 01, 2018
40 Wallballs
40 Weighted Step-ups (15/25#)
40 Pushups
40 Squats
40 Calorie row
40 Situps
40 Weighted Step-ups (15/25#)
40 Pushups
40 Squats
40 Calorie row
40 Situps
Sunday, May 27, 2018
Sunday May 27, 2018
AMRAP 10 Minutes
10 Deadlifts (bodyweight)
20 Situps
10 Deadlifts (bodyweight)
20 Situps
Labels:
AMRAP,
Deadlifts,
Gymnastics,
Situps,
Weights
Saturday, May 26, 2018
Friday, May 25, 2018
Friday May 25, 2018
35 Handstand Pushups
35 Toes-to-bar
50 Calorie Row
35 DB Box Jump Overs (20/35#)
50 ft. DB OH Lunge - right arm
50 ft. DB OH Lunge - left arm
35 Toes-to-bar
50 Calorie Row
35 DB Box Jump Overs (20/35#)
50 ft. DB OH Lunge - right arm
50 ft. DB OH Lunge - left arm
Labels:
Box Jumps,
Gymnastics,
Handstand Pushups,
Lunges,
Metabolic,
Row,
Toes to Bar,
Weights
Wednesday, May 23, 2018
Wednesday May 23, 2018
50 Kettlebell Swings
25 Air Squats
1 Mile Run
25 Air Squats
50 Kettlebell Swings
25 Air Squats
1 Mile Run
25 Air Squats
50 Kettlebell Swings
Labels:
1 Mile Run,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Squats,
Weights
Friday, May 18, 2018
Friday May 18, 2018
1000m Row
50 Double Unders
1 Mile Run
50 Double Unders
1 Mile Run
Labels:
1 Mile Run,
Jumprope,
Metabolic,
Row,
Run
Wednesday, May 16, 2018
Tuesday, May 15, 2018
Sunday, May 13, 2018
Saturday, May 12, 2018
Saturday May 12, 2018
21 Dumbbell Thrusters
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run
Wednesday, May 9, 2018
Wednesday May 09, 2018
3 Rounds
10 Pullups
5 Snatches
then
3 Rounds
15 Deadlifts
30 Squats
then
3 Rounds
10 Pullups
5 Cleans
* Use same weight for all exercises
10 Pullups
5 Snatches
then
3 Rounds
15 Deadlifts
30 Squats
then
3 Rounds
10 Pullups
5 Cleans
* Use same weight for all exercises
Sunday, May 6, 2018
Friday, May 4, 2018
Friday May 04, 2018
AMRAP 20 Minutes
10 Push Press (60/95#)
10 Kettlebell Swings (35/53#)
10 Box Jumps
10 Push Press (60/95#)
10 Kettlebell Swings (35/53#)
10 Box Jumps
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Push Press,
Weights
Wednesday, May 2, 2018
Wednesday May 02, 2018
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:
Wednesday, June 28, 2017
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:
Wednesday, June 28, 2017
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Tuesday, May 1, 2018
Tuesday May 01, 2018
8 Rounds
5 Front Squats (60/95#)
10 Pushups
15 Bench dips
5 Front Squats (60/95#)
10 Pushups
15 Bench dips
Labels:
Front Squats,
Gymnastics,
Pushups,
Ring Dips,
Weights
Saturday, April 28, 2018
Friday, April 27, 2018
Friday April 27, 2018
10 Jumping Pullups
40 OH Lunges
10 Jumping Pullups
30 DB Snatches (alternate arms)
10 Jumping Pullups
20 DB OH Squats (10 per arm)
10 Jumping Pullups
10 Turkish Getups
10 Jumping Pullups
*Use 20/40# Dumbbell
40 OH Lunges
10 Jumping Pullups
30 DB Snatches (alternate arms)
10 Jumping Pullups
20 DB OH Squats (10 per arm)
10 Jumping Pullups
10 Turkish Getups
10 Jumping Pullups
*Use 20/40# Dumbbell
Labels:
Gymnastics,
Lunges,
Overhead Squats,
Pullups,
Snatches,
Turkish Get Ups,
Weights
Wednesday, April 25, 2018
Tuesday, April 24, 2018
Tuesday April 24, 2018
21-15-9
Overhead Squats (60/95#)
Toes-to-bar
Overhead Squats (60/95#)
Toes-to-bar
Labels:
Gymnastics,
Overhead Squats,
Toes to Bar,
Weights
Saturday, April 21, 2018
Friday, April 20, 2018
Wednesday, April 18, 2018
Tuesday, April 17, 2018
Tuesday April 17, 2018
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.
View Previous Times:
Wednesday, November 01, 2018
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.
View Previous Times:
Wednesday, November 01, 2018
Sunday, April 15, 2018
Saturday, April 14, 2018
Wednesday, April 11, 2018
Wednesday April 11, 2018
30-20-10
Dumbbell Thrusters (25/35#)
Toes-to-bar
Dumbbell Thrusters (25/35#)
Toes-to-bar
Labels:
Burpees,
Gymnastics,
Thrusters,
Toes to Bar,
Weights
Sunday, April 8, 2018
Sunday April 08, 2018
AMRAP 10 Minutes
8 Pullups
8 SDHP (55/75#)
8 Pullups
8 SDHP (55/75#)
Labels:
AMRAP,
Gymnastics,
Pullups,
SDHP,
Weights
Saturday, April 7, 2018
Saturday April 07, 2018
2 Rounds for max reps of:
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute
Labels:
Deadlifts,
Front Squats,
Shoulder Press,
Weights
Friday, April 6, 2018
Friday April 06, 2018
600m Run
Then
21-15-9
Box Jumps
Bench Dips
Then
600m Run
Then
21-15-9
Box Jumps
Bench Dips
Then
600m Run
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Ring Dips,
Run
Wednesday, April 4, 2018
Sunday, April 1, 2018
Sunday April 01, 2018
400m Single-arm barbell farmer carry (25/35#)
31 Situps
31 Pushups
31 Front Squats (25/35#)
200m Single-arm barbell farmer carry (35/55#)
31 Situps
31 Pushups
31 Hang Power Cleans (35/55#)
200m Single-arm barbell farmer carry (35/55#)
31 Situps
31 Pushups
31 Front Squats (25/35#)
200m Single-arm barbell farmer carry (35/55#)
31 Situps
31 Pushups
31 Hang Power Cleans (35/55#)
200m Single-arm barbell farmer carry (35/55#)
Labels:
Cleans,
Farmer Carry,
Front Squats,
Gymnastics,
Pushups,
Situps,
Weights
Saturday, March 31, 2018
Saturday March 31, 2018
3 Rounds
800m Run
25 Kettlebell Swings
25 Situps
800m Run
25 Kettlebell Swings
25 Situps
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Run,
Situps,
Weights
Friday, March 30, 2018
Sunday, March 25, 2018
Sunday March 25, 2018
AMRAP 14 Minutes
50 Double Unders
20 Overhead squats (45/75#)
50 Double Unders
12 Pushups
50 Double Unders
20 Dumbbell Clean and Jerks (35/50#)
50 Double Unders
12 Pushups
50 Double Unders
20 Overhead squats (45/75#)
50 Double Unders
12 Pushups
50 Double Unders
20 Dumbbell Clean and Jerks (35/50#)
50 Double Unders
12 Pushups
Labels:
Cleans,
Gymnastics,
Jerks,
Jumprope,
Metabolic,
Overhead Squats,
Pushups,
Weights
Saturday, March 24, 2018
Saturday March 24,2018
4 Rounds
400m run
10 Box Jumps
10 Ring Dips
400m run
10 Box Jumps
10 Ring Dips
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Ring Dips,
Run
Friday, March 23, 2018
Friday March 23, 2018
15-12-9-6-3
Dumbbell Hang Clean &Jerks (35/50#)
Pullups
Dumbbell Hang Clean &Jerks (35/50#)
Pullups
Labels:
Cleans,
Gymnastics,
Jerks,
Pullups,
Weights
Tuesday, March 20, 2018
Tuesday March 20, 2018
4 Rounds
30 Kettlebell swings (35/53#)
30 Burpees
30 Situps
30 Kettlebell swings (35/53#)
30 Burpees
30 Situps
Labels:
Burpees,
Gymnastics,
Kettlebells,
Situps,
Weights
Sunday, March 18, 2018
Sunday March 18, 2018
Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Wednesday, April 19, 2017
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Wednesday, April 19, 2017
Saturday, March 17, 2018
Saturday March 17, 2018
AMRAP 15 Minutes
7 Push Press (60/95#)
10 Overhead Squats (60/95#)
15 Situps
View Previous Times:
Friday, March 30, 2012
7 Push Press (60/95#)
10 Overhead Squats (60/95#)
15 Situps
View Previous Times:
Friday, March 30, 2012
Labels:
AMRAP,
Gymnastics,
Overhead Squats,
Push Press,
Situps,
Weights
Friday, March 16, 2018
Friday March 16, 2018
150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)
Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.
View Previous Times:
Tuesday, April 07, 2015
200M Run (every time you stop)
Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.
View Previous Times:
Tuesday, April 07, 2015
Thursday, March 15, 2018
Wednesday, March 14, 2018
Wednesday March 14, 2018
800m Run,
Then,
21-15-9
Ring or Bench dips
Situps
then,
800m Run
Then,
21-15-9
Ring or Bench dips
Situps
then,
800m Run
Labels:
Gymnastics,
Metabolic,
Ring Dips,
Run,
Situps
Monday, March 12, 2018
Monday March 12, 2018
250m Row
Rest 1 minute
500m Row
Rest 1 minute
1000m Row
Rest 1 minute
500m Row
Rest 1 minute
250m Row
Rest 1 minute
500m Row
Rest 1 minute
1000m Row
Rest 1 minute
500m Row
Rest 1 minute
250m Row
Sunday, March 11, 2018
Sunday March 11, 2018
12.2
1-2-3-4-5-6-7-8-9-10
DB Squats (35/50#)
Bar-facing Burpees
then,
1 Rep Max Power Clean
*Must complete in 12 minutes
1-2-3-4-5-6-7-8-9-10
DB Squats (35/50#)
Bar-facing Burpees
then,
1 Rep Max Power Clean
*Must complete in 12 minutes
Labels:
Burpees,
Cleans,
Front Squats,
Gymnastics,
Weights
Friday, March 9, 2018
Friday March 09, 2018
4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps
View Previous Times:
Monday, January 19, 2015
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps
View Previous Times:
Monday, January 19, 2015
Thursday, March 8, 2018
Thursday March 08, 2018
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:
Thursday, November 09, 2017
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge
Lunges occur 4 times!
View Previous Times:
Thursday, November 09, 2017
Tuesday, March 6, 2018
Tuesday March 06, 2018
21-15-9
200m Run
Kettlbell Swings
SDHP w/ KB
Good Mornings w/KB
200m Run
Kettlbell Swings
SDHP w/ KB
Good Mornings w/KB
Labels:
Good Mornings,
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Sunday, March 4, 2018
Friday, March 2, 2018
Friday March 02, 2018
AMRAP 12 minutes
20 Situps
10 Left arm Overhead Walking Lunges (20/30# DB)
10 Right arm Overhead Walking Lunges
20 Situps
10 Left arm Overhead Walking Lunges (20/30# DB)
10 Right arm Overhead Walking Lunges
Labels:
AMRAP,
Gymnastics,
Lunges,
Situps,
Weights
Wednesday, February 28, 2018
Wednesday February 28, 2018
5 Rounds for 3 minutes
10 Front squats (55/75#)
10 Box jumps (20/24")
Row for max calories
Rest 3 minutes between rounds
10 Front squats (55/75#)
10 Box jumps (20/24")
Row for max calories
Rest 3 minutes between rounds
Labels:
Box Jumps,
Front Squats,
Gymnastics,
Metabolic,
Row,
Weights
Sunday, February 25, 2018
Sunday February 25, 2018
500M Row
25 Situps
25 DB Thrusters
500M Row
20 Situps
20 DB Thrusters
500M Row
15 Situps
15 DB Thrusters
500M Row
10 Situps
10 DB Thrusters
25 Situps
25 DB Thrusters
500M Row
20 Situps
20 DB Thrusters
500M Row
15 Situps
15 DB Thrusters
500M Row
10 Situps
10 DB Thrusters
Friday, February 23, 2018
Friday February 23, 2018
EMOM for 16 minutes
Row (calories)
Deadlift
Pushup
Kettlebell Swings
Row (calories)
Deadlift
Pushup
Kettlebell Swings
Labels:
Deadlifts,
Gymnastics,
Kettlebells,
Metabolic,
Pushups,
Row,
Weights
Wednesday, February 21, 2018
Monday, February 19, 2018
Monday February 19, 2018
"T"
5 Rounds
100M Sprint
10 Squat clean thrusters (115/75#)
15 Kettlebell swings (70/44#)
100M sprint
Rest 2 minutes
5 Rounds
100M Sprint
10 Squat clean thrusters (115/75#)
15 Kettlebell swings (70/44#)
100M sprint
Rest 2 minutes
Sunday, February 18, 2018
Friday, February 16, 2018
Friday February 16, 2018
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:
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:
Wednesday, February 14, 2018
Saturday, February 10, 2018
Saturday February 10, 2018
AMRAP 12 minutes
9 Dumbbell Thrusters (20/35#)
5 Pullups
9 Dumbbell Thrusters (20/35#)
5 Pullups
Labels:
AMRAP,
Gymnastics,
Pullups,
Thrusters,
Weights
Friday, February 9, 2018
Friday February 09, 2018
AMRAP 15 minutes
12 Burpees
12 Push Press (45/75#)
200m Run
12 Burpees
12 Push Press (45/75#)
200m Run
Labels:
AMRAP,
Burpees,
Gymnastics,
Metabolic,
Push Press,
Run,
Weights
Wednesday, February 7, 2018
Saturday, February 3, 2018
Saturday February 03, 2018
30 OH Walking lunges (25/45# plate)
30 Knees-to-elbow
30 Situps
30 Calorie row
30 Situps
30 Knees-to-elbow
30 OH Walking lunges
30 Knees-to-elbow
30 Situps
30 Calorie row
30 Situps
30 Knees-to-elbow
30 OH Walking lunges
Labels:
Gymnastics,
Knees to Elbows,
Lunges,
Metabolic,
Row,
Situps,
Weights
Wednesday, January 31, 2018
Sunday, January 28, 2018
Friday, January 26, 2018
Thursday, January 25, 2018
Thursday January 25, 2018
AMRAP 15 minutes
10 Box Jumps
10 Single-arm OHS (20/30# DB)
20 Situps
10 Box Jumps
10 Single-arm OHS (20/30# DB)
20 Situps
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Overhead Squats,
Situps,
Weights
Wednesday, January 24, 2018
Friday, January 19, 2018
Friday, January 19, 2018
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:
Saturday, March 04, 2017
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:
Saturday, March 04, 2017
Monday, January 15, 2018
Monday January 15, 2018
10 Ring dips
50 Situps
8 Ring dips
40 Situps
6 Ring dips
30 Situps
4 Ring dips
20 Situps
2 Ring dips
10 Situps
50 Situps
8 Ring dips
40 Situps
6 Ring dips
30 Situps
4 Ring dips
20 Situps
2 Ring dips
10 Situps
Sunday, January 14, 2018
Saturday, January 13, 2018
Wednesday, January 10, 2018
Wednesday January 10, 2018
3 Rounds
250m Row
21 Kettlebell Swings (53/35#)
30 Walking Lunges
250m Row
21 Kettlebell Swings (53/35#)
30 Walking Lunges
Labels:
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Row,
Weights
Sunday, January 7, 2018
Sunday January 07, 2018
10 Rounds
100m Sprint
Rest 90 seconds
Post fastest and slowest time
View Previous Times:
Saturday, June 21, 2014
100m Sprint
Rest 90 seconds
Post fastest and slowest time
View Previous Times:
Saturday, June 21, 2014
Saturday, January 6, 2018
Thursday, January 4, 2018
Thursday January 04, 2018
AMRAP
4 minutes Push press
4 minutes Burpees
4 minutes Running
4 minutes Push press
4 minutes Burpees
4 minutes Running
Labels:
AMRAP,
Burpees,
Gymnastics,
Metabolic,
Push Press,
Run,
Weights
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