WOD 6/23/16

June 22, 2016 by  
Filed under Workouts

5 Rounds: 40x DU 20x Russian Twists 20x Medball Sit ups 400m Run/500m Row

WOD 6/21/16

June 20, 2016 by  
Filed under Workouts

OHS 5,4,3,2,1 Then:  4 Rounds- 250m Row 25x Sit ups Metcon Only Option: Cash in:  500m Row 18-15-12-9-6-3 OHS 20x Iso Ab to Plank after Evens 50x Sit ups after Odds Cash out:  500m Row

WOD 6/19/16

June 18, 2016 by  
Filed under Workouts

10,9,8…1 Deadlift After Evens:  10x Burpee After Odds:  25 Sit ups

WOD 6/7/16

June 6, 2016 by  
Filed under Workouts

Cash in:  20x Hollow Rocks 500m/ 50 Sit ups 400m/ 40 Sit ups 300m/ 30 Sit ups 200m/ 20 Sit ups 100m/ 10 Sit ups Cash Out:  20x Hollow Rocks

WOD 5/25/16

May 24, 2016 by  
Filed under Workouts

“The Grind” 1 minute max burpees 1 minute max box jumps 1 minute max medball sit ups 1 minute max wallballs 1 minute plank 2 minute max burpees 2 minute max box jumps 2 minute max medball sit ups 2 minute max wallballs 2 minute plank 3  minute max burpees 3 minute max box jumps 3 minute max medball sit ups 3 minute max […]

WOD 5/11/16

May 10, 2016 by  
Filed under Workouts

“The Grind” 4 ROUNDS: 30x Medball Chest Pass 15x Sit ups 30x Medball Rolling Push Up 15x Sit ups 30x DB or KB Bent Over Row 15x Sit ups 30x Skaters 15x Sit ups 30x Sliders 500m Run or Row

WOD 5/2/16

May 1, 2016 by  
Filed under Workouts

Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint  

WOD 4/27/16

April 26, 2016 by  
Filed under Workouts

Burn Baby, Burn! AMRAP 30 minutes: 30x Skaters 30x DB Renegade Row 30x DB Push Press 30x Square Hop 30x Medball Sit ups 30x Overhead Walking Lunges

WOD 4/23/16

April 22, 2016 by  
Filed under Workouts

1200m 63x KBS/63x Sit ups/ 63x Russian Twist 800m 42x KBS/42x Sit ups/ 42x Russian Twist 400m 21x KBS/21x Sit ups/ 21x Russian Twist

WOD 4/6/16

April 5, 2016 by  
Filed under Workouts

Part 1:  OTM 10 minutes: 3x Power Clean Part 2:  2 Rounds- 20x Pull up 30x Push Up 40x Sit up 50x Squat

WOD 3/31/16

March 30, 2016 by  
Filed under Workouts

7 Rounds: 10x Barbell Roll Out 25x Sit Up 200m Run

WOD 3/28/16

March 27, 2016 by  
Filed under Workouts

800m Run or 1000m Row 20x Air Squat/ 1x Sit up 19x Air Squat/ 2x Sit up 18x Air Squat/ 3x Sit up Continue in the same pattern until… 1x Air Squat/ 20x Sit up 800m Run or 1000m Row

WOD 3/22/16

March 21, 2016 by  
Filed under Workouts

3 Rounds: 500m Run 30x Box Jumps 30x Plate Sit ups

WOD 3/19/16

March 18, 2016 by  
Filed under Workouts

AMRAP 15 minutes: 1 MU/3 Power Cleans/20 Sit ups 2 MU/4 Power Cleans/21 Sit ups 3 MU/5 Power Cleans/22 Sit ups Continue in same pattern as high as possible.

WOD 3/7/16

March 6, 2016 by  
Filed under Workouts

5 Rounds: 30x Sit up 50x Handstand Walking Steps 50x Lunges

WOD 2/22/16

February 21, 2016 by  
Filed under Workouts

50x Box Jumps/50x Sit ups/10x Hollow rock 40x Box Jumps/40x Sit ups/10x Hollow rock 30x Box Jumps/30x Sit ups/10x Hollow rock 20x Box Jumps/20x Sit ups/10x Hollow rock 10x Box Jumps/10x Sit ups/10x Hollow rock

WOD 1/18/16

January 17, 2016 by  
Filed under Workouts

50x Sit up/30x Box Jump/25x Hollow Rock 40x Sit up/30x Box Jump/20x Hollow Rock 30x Sit up/30x Box Jump/15x Hollow Rock 20x Sit up/30x Box Jump/10x Hollow Rock 10x Sit up/30x Box Jump/5x Hollow Rock

WOD 1/14/16

January 13, 2016 by  
Filed under Workouts

8 Rounds (Not for Time): 1x Prowler Push 10x TTB 15x Sit ups

WOD 12/22/15

December 21, 2015 by  
Filed under Workouts

7 Rounds: 5x Deadlift 10x Pistols 15x Sit ups 20x DU’s

WOD 12/15/15

December 14, 2015 by  
Filed under Workouts

Cash In:  20x Hollow Rock 4x [400m Run, 50x Sit Ups] Cash Out:  20x Hollow Rock

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