View Previous Times:
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)
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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
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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
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