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WOD 8/16/14

August 15, 2014 by  

  • 25x KBS/ 25x Box Jumps
  • 400m
  • 20x KBS/ 20x Box Jumps
  • 400m
  • 15x KBS/ 15x Box Jumps
  • 400m
  • 10x KBS/ 10x Box Jumps
  • 400m

WOD 8/14/14

August 13, 2014 by  

  • Front Squat 3,3,3,3,3
  • WOD:  4 ROUNDS-
  • 50x Double Unders
  • 50x Sit ups

WOD 8/13/14

August 12, 2014 by  

  • 2 Rounds:
  • 2 mins max calorie row
  • 2 mins max burpees
  • 2 mins plank
  • 2 mins max wallballs
  • 2 mins rest

WOD 8/12/14

August 11, 2014 by  

  • Press 3,3,3,3,3
  • WOD:  AMRAP 12 minutes-
  • 10x Push Ups
  • 200m Run

WOD 8/11/14

August 10, 2014 by  

  • OTM 5 Minutes:  2x Hang Power Clean
  • OTM 5 Minutes:  2x Hang Squat Clean
  • OTM 5 Minutes:  2x Clean

WOD 8/9/14

August 9, 2014 by  

  • TEAMS OF 2, 1 working at a time except for farmers carry.
  • 50x OHS (95/65)
  • 200m Barbell Farmers Carry
  • 50x Burpees
  • 400m Barbell Farmers Carry
  • 50x OHS

WOD 8/9/14

August 8, 2014 by  

  • 7x KB Thruster (left)
  • 7x KB Thruster (right)
  • 14x TTB
  • 200m Run

WOD 8/7/14

August 6, 2014 by  

  • Teams of 2:
  • 3 Rounds-
  • 1000m Medball Carry
  • 10x Muscle Ups
  • 100x Air Squats

WOD 8/6/14

August 5, 2014 by  

  • OTM 20 Minutes:
  • Evens- 20 KBS
  • Odds- 30x DU

WOD 8/5/14

August 4, 2014 by  

  • Press 5×5
  • WOD:  4 Rounds-
  • 5x Press
  • 10x Pull ups
  • 15x Hollow Rocks
  • 200m Run

WOD 8/4/14

August 3, 2014 by  

  • Front Squat 5×5
  • WOD:  AMRAP 12 minutes:
  • 5x Hang Power Clean
  • 4x Front Squat
  • 9x Box Jump

WOD 8/3/14

August 2, 2014 by  

  • 15x Clean and Jerk
  • 1 Mile Run
  • 4x Prowler Push
  • 800m Run
  • 15x Clean and Jerk

WOD 8/2/14

August 1, 2014 by  

  • 3 Rounds-
  • 30x Overhead Lunges
  • 800m Run

WOD 7/31/14

July 30, 2014 by  

  • 30x Thrusters/20x Plate sit ups
  • 400m Run
  • 20x Thrusters/30x Plate sit ups
  • 400m Run
  • 10x Thrusters/40x Plate sit ups
  • 400m Run

WOD 7/30/14

July 29, 2014 by  

“The Triples”

WOD 7/29/14

July 28, 2014 by  

  • AMRAP 15 minutes:
  • 5x DB Squat Clean RT
  • 5x DB Squat Clean LT
  • 15x Box Jumps

WOD 7/28/14

July 27, 2014 by  

  • 21-15-9 Complex
  • 8x Deadlift (155/105)
  • 7x Clean
  • 6x Snatch
  • 8x Pull ups
  • 7x CTB Pull ups
  • 6x Bar MU
  • 6x DL
  • 5x Clean
  • 4x Snatch
  • 6x Pullups
  • 5x CTB Pull ups
  • 4x Bar MU
  • 4x DL
  • 3x Clean
  • 2x Snatch
  • 4x Pull ups
  • 3x CTB
  • 2x Bar MU

 

Vacation Workouts

July 27, 2014 by  

Going away for the weekend, a week, or maybe a month? These workouts are designed to be done on the road.  Some are original and some are borrowed from boxes around the country.

2 Rounds – 75 sit ups, 75 squats

3 Rounds – 50 broomstick overhead squats, 100 lateral jumps

As many rounds as possible in 20 minutes: Burpee broad jump for 50 ft Walking lunge back

4 Rounds – Run 1/4 mile, do 50 squats and 20 pushups

30-25-20-15-10-5 of Squats, bench dips, situps

4 Rounds – 20 Burpees, 50 situps

3 Rounds – 1 minute of pushups, 1 minute of situps, 1 minute of squats, 1 minute of burpees, 1 minute of jumping jacks, and 1 minute of rest.

Set a timer for 5 minutes and run as fast as you can away from your house. Walk back. Repeat 2 more times and try to get farther on each subsequent run.

10-9-8-7-6-5-4-3-2-1 pushups, jumping squats

As many rounds as possible in 20 minutes:: 20 squats, 15 situps, 10 pushups

For time: 50 pushups, run 1/4 mile, 50 squats, run 1/4 mile 50 situps run 1/4 mile

Run for 15 minutes, each minute stop and do 20 squats

As many rounds as possible in 20 minutes:  20 walking lunges, 15 sit ups, 10 pushups

200 air squats for time.

Invisible Fran…21-15-9 of air squats and push ups for time.

“Susan” 5 Rounds – Run 200m, 10 squats, 10 push ups

3 Rounds – 10 Handstand push ups and a 200m run

10 Rounds – 100 m dash

100 Burpees for time

10 Rounds -  30 second handstand to 30 second bottom of the squat hold

Find a place to do pullups. Try parks, school playgrounds, low hanging branches and swing sets!

“Cindy” - As many rounds as possible in 20 minutes of: 5 pull-ups, 10 pushups, 15 squats

“Fran-ish” 21-15-9 – Thrusters (with a heavy odd object), Pull-ups

As many rounds a possible in 15 minutes of: 7 pull-ups, 7 pushups, 7 situps, 7 squats

WOD 7/27/14

July 26, 2014 by  

  • 5 Rounds:
  • 3x Hang Power Snatch
  • 25x DU
  • 6x OHS
  • 25x DU

WOD 7/26/14

July 25, 2014 by  

  • Teams of 2- Working together:
  • 5 Rounds-
  • 20x Shoulder to Shoulder Barbell Press
  • 20x Barbell Burpees
  • 200m Barbell Farmers Carry

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