Saturday November 17, 2018

5 2-Minute Rounds
12 Calorie Row
Max Rep Toes-to-bar
Rest 2 minutes

Friday November 16, 2018

4 Rounds
30 Walking Lunges
10 GHD Situps
10 Back Extensions
20 Jumping Pullups

Wednesday November 14, 2018

21-15-9
Overhead Squats (60/95#)
Box Jumps

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

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

Wednesday November 07, 2018

"Karen"

150 Wallball shots

Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'

View Previous WOD:

Monday, January 13, 2013

Sunday November 04, 2018

1 Mile Run
30 Walking Lunges
25 Squats
20 Situps
15 Pushups
10 Push press

Saturday November 03, 2018

3 Rounds
400m Run
21 SDHP (55/75#)
12 Burpees-over-bar

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

Wednesday October 31, 2018

AMRAP 15 minutes
7 Box Jumps
14 Kettlebell Swings
200m Run

Sunday October 28, 2018

4 Rounds
20 Squat Cleans (65/95#)
800m Run

Saturday October 27, 2018

AMRAP 20 Minutes
25 Calorie Row
15 Back extensions
10 Good Mornings
10 GHD Situps
15 Situps

Friday October 26, 2018

AMRAP 7 Minutes
15 DB Push Press (25/40#)
30 Double Unders

Wednesday October 24, 2018

3 Rounds
750m Row
20 SDHP (45/75#)
10 Pullups

Saturday October 20, 2018

AMRAP 18 minutes
15 Box Jumps
12 Push press (60/95#)
9 Toes-to-bar

Thursday October 18, 2018

4 Rounds
50 Double Unders
25 Kettlebell Swings
10 Burpees

Wednesday October 17, 2018

5K Run

View Previous Times:
Sunday, May 06, 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

Friday October 12, 2018

50 Wallballs
35 Pullups
35 Wallballs
20 Pullups
20 Wallballs
10 Pullups

Thursday October 11, 2018

4 Rounds
400m Run
200m Farmer Carry (35/50# DB)

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

Saturday September 29, 2018

2 Rounds
50 calorie Row
25 Pushups

Friday September 29, 2018

21-15-9
Pullups
Deadlifts (95/135#)

Wednesday September 26, 2018

5 Rounds
35 Double Unders
15 Single-arm OH Lunge (20/35# DB)

Sunday September 23, 2018

2 Mile Run

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

Tuesday September 18, 2018

7 Rounds
10 Back Squats (75/115#)
100m Sprint

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

Saturday September 15, 2018

4 Rounds
20 Calorie Row
20 Burpees

Friday September 14, 2018

20 Clean & Jerks

Wednesday September 12, 2018

3 Rounds
1 Minute Row (calories)
1 Minute Kettlebell Swings (35/53#)
1 Minute GHD Situps
1 Minute Pushups

Sunday September 09, 2018

2 Mile Run

View Previous Times:
Sunday, May 28, 2017

Friday September 07, 2018

3 Rounds
800m Run
35 Box Jumps (20/24")

Thursday September 06, 2018

AMRAP 10 Minutes
5 Power Cleans (80/135#)
10 Toes-2-bar

Wednesday September 05, 2018

1 Mile run
Rest 2 minutes
1000m Row

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

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

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

Wednesday August 29, 2018

15-12-9
SDHP (60/95#)
Pullups

Saturday August 25, 2018

5 2-minute Rounds
10 Thrusters (55/75#)
200m Row
Max Rep Thrusters
Rest 3 minutes

Thursday August 23, 2018

AMRAP 15 Minutes
10 GHD Situps
14 Single-Arm Dumbbell Push Jerks

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

Saturday August 18, 2018

1 Mile Run

Thursday August 16, 2018

3 Rounds
1 minute Row (calories)
1 minute GHD Situps
1 minute Pushups
1 minute Squats

Wednesday August 01, 2018

4 Rounds
30 OH Lunges (25/35#)
10 GHD Situps
200m Run

Tuesday July 31, 2018

5 Rounds
5 Deadlifts (bodyweight)
10 Burpees

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

Saturday July 21, 2018

Back Squats 3-3-3-3
Thrusters 3-3-3-3
4 attempts at max hold L-sit

Friday July 20, 2018

7 Rounds
7 Back extensions
3 Strict Muscle-ups

Thursday July 19, 2018

AMRAP 7 Minutes
25 Double Unders
10 Overhead Squats (45/75#)

Wednesday July 18, 2018

1000m Row
800m Run
1000m Row
800m Run
1000m Row

Tuesday July 03, 2018

5 Rounds
15 Squats
10 Clean and Jerks (60/95#)
5 GHD Situps
400m Run

Saturday June 30, 2018

1000m Row
800m Run
1000m Row

Friday June 29, 2018

18-15-12-9-6-3
Ring Dips
Overhead Squats (60/95#)

Wednesday June 27, 2018

3 Rounds
10 GHD Situps or 20 Situps
30 Thrusters (30/45#)
45 Double Unders

Tuesday June 26, 2018

10 1 Minute Rounds
5 Burpee-facing-bar
Snatches
Rest 2 minutes

Friday June 22, 2018

10 Rounds
200M Row
Rest 90 seconds

Thursday June 21, 2018

800m Run
then,
3 Rounds
20 Burpees
4 Power Cleans
6 Front Squats
then,
800m Run

Wednesday June 20, 2018

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

View previous times:
Thursday, September 17, 2018

Tuesday June 19, 2018

18-15-12-9-6-3
Power Cleans
200m Run

Saturday June 16, 2018

7 2-minute rounds
12 Calorie Row
Situps

Post total reps of situps

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

Tuesday June 12, 2018

AMRAP 20 Minutes
5 Pullups
10 Wallballs
15 Kettlebell Swings

Sunday June 10, 2018

3 Rounds
25 Deadlifts (125/185#)
1000m Bike

Friday June 08, 2018

10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Push Press (60/95#)

Wednesday June 06, 2018

"Nancy"
5 Rounds
400m run
15 Overhead Squats (60/95#)

View Previous times:
Wednesday, August 29, 2012

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

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

Friday June 01, 2018

40 Wallballs
40 Weighted Step-ups (15/25#)
40 Pushups
40 Squats
40 Calorie row
40 Situps

Sunday May 27, 2018

AMRAP 10 Minutes
10 Deadlifts (bodyweight)
20 Situps

Saturday May 26, 2018

4 Rounds
10 Snatches (60/95#)
12 Burpees

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

Wednesday May 23, 2018

50 Kettlebell Swings
25 Air Squats
1 Mile Run
25 Air Squats
50 Kettlebell Swings

Friday May 18, 2018

1000m Row
50 Double Unders
1 Mile Run

Wednesday May 16, 2018

5 Rounds
2 minutes Burpee Box Jumps
Rest 1 minute

Tuesday, May 15, 2018

3 Rounds
800m Run
40 Wallball Cleans

Sunday May 13, 2018

5 Rounds
250m Row Sprint (Goal sub 0:55)
25 Double Unders

Saturday May 12, 2018

21 Dumbbell Thrusters
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run

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

Sunday May 06, 2018

5k Run

View previous times:
Wednesday, February 07, 2018

Friday May 04, 2018

AMRAP 20 Minutes
10 Push Press (60/95#)
10 Kettlebell Swings (35/53#)
10 Box Jumps

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

Tuesday May 01, 2018

8 Rounds
5 Front Squats (60/95#)
10 Pushups
15 Bench dips

Saturday April 28, 2018

40-30-20-10
Wallballs
Row (calories)
Situps

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

Wednesday April 25, 2018

21-18-15-12-9-6-3
Double Unders
Row (Calories)

Tuesday April 24, 2018

21-15-9
Overhead Squats (60/95#)
Toes-to-bar

Saturday April 21, 2018

AMRAP 20 Minutes
10 Pushups
20 Situps
30 Calorie Row

Friday April 20, 2018

7 Rounds
5 Power Snatch (45/65#)
200m Sprint (sub 1:00)

Wednesday April 18, 2018

"Elizabeth"
21-15-9
Cleans (95/135#)
Ring Dips

View Previous Times:
Friday, March 07, 2014

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

Sunday April 15, 2018

AMRAP 12 minutes
50 ft Bear Crawl
50 ft Walking Lunges

Saturday April 14, 2018

100 Burpees

View Previous Times:
Saturday, October 29, 2016

Wednesday April 11, 2018

30-20-10
Dumbbell Thrusters (25/35#)
Toes-to-bar

Sunday April 08, 2018

AMRAP 10 Minutes
8 Pullups
8 SDHP (55/75#)

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

Friday April 06, 2018

600m Run
Then
21-15-9
Box Jumps
Bench Dips
Then
600m Run

Wednesday April 04, 2018

5 Rounds
400m Run
15 Thrusters (60/95#)

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#)

Saturday March 31, 2018

3 Rounds
800m Run
25 Kettlebell Swings
25 Situps

Friday March 30 2018

Hike, Run, Bike

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

Saturday March 24,2018

4 Rounds
400m run
10 Box Jumps
10 Ring Dips

Friday March 23, 2018

15-12-9-6-3
Dumbbell Hang Clean &Jerks (35/50#)
Pullups

Tuesday March 20, 2018

4 Rounds
30 Kettlebell swings (35/53#)
30 Burpees
30 Situps

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

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

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

Thursday March 15, 2018

21-18-15-12-9-6-3
Power Cleans
Pistols

Wednesday March 14, 2018

800m Run,
Then,
21-15-9
Ring or Bench dips
Situps
then,
800m Run

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

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

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

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

Tuesday March 06, 2018

21-15-9
200m Run
Kettlbell Swings
SDHP w/ KB
Good Mornings w/KB

Sunday March 04, 2018

4 Rounds
400m Run
30 Box Jumps
30 Wallballs

Friday March 02, 2018

AMRAP 12 minutes
20 Situps
10 Left arm Overhead Walking Lunges (20/30# DB)
10 Right arm Overhead Walking Lunges

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

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

Friday February 23, 2018

EMOM for 16 minutes
Row (calories)
Deadlift
Pushup
Kettlebell Swings

Wednesday February 21, 2018

AMRAP 20 minutes
200m Run
10 Burpees facing bar
5 Thrusters

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

Sunday February 18, 2017

4 Rounds
400M run
50 Double Unders

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:

Wednesday, March 08, 2017

Wednesday February 14, 2018

Run, Hike, Bike

Saturday February 10, 2018

AMRAP 12 minutes
9 Dumbbell Thrusters (20/35#)
5 Pullups

Friday February 09, 2018

AMRAP 15 minutes
12 Burpees
12 Push Press (45/75#)
200m Run

Wednesday February 07, 2018

5k Run

View previous times:
Saturday, June 25, 2017

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

Wednesday January 31, 2018

Run, Hike, or Bike

Sunday January 28, 2018

800m Run
then,
4 Rounds
20 Wallballs
15 Situps
10 Burpees
then,
800m Run

Friday January 26, 2018

21-15-9
Push Press
Power Cleans

Thursday January 25, 2018

AMRAP 15 minutes
10 Box Jumps
10 Single-arm OHS (20/30# DB)
20 Situps

Wednesday January 24, 2016

10 Pullups
25 Thrusters (45/75#)
1000m Row
25 Thrusters
10 Pullups

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

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

Sunday January 14, 2018

21-15-9
Deadlifts
Box Jumps

Saturday January 13, 2018

AMRAP 20 minutes
20 Wallball Cleans (20/12#)
30 Double Unders

Wednesday January 10, 2018

3 Rounds
250m Row
21 Kettlebell Swings (53/35#)
30 Walking Lunges

Sunday January 07, 2018

10 Rounds
100m Sprint
Rest 90 seconds

Post fastest and slowest time

View Previous Times:
Saturday, June 21, 2014

Saturday January 06, 2018

"Annie"

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

View Previous Times:
Wednesday, April 12, 2017

Thursday January 04, 2018

AMRAP
4 minutes Push press
4 minutes Burpees
4 minutes Running