10 Rounds
Down & back (twice)
10 Overhead squats 55/75
10 Pushups (hands off the deck)
Sunday, December 30, 2012
Thursday, December 27, 2012
WOD - Friday, December 28, 2012
20 min. AMRAP
10 Pullups
10 Push press
10 Box jumps
10 Front squats (same bar)
10 Pullups
10 Push press
10 Box jumps
10 Front squats (same bar)
Thursday, December 20, 2012
Wednesday, December 19, 2012
WOD - Thursday, December 20, 2012
21-15-9-15-21
Overhead Squat
Kettlebell Swing
Run 800 m. after round of 9
Overhead Squat
Kettlebell Swing
Run 800 m. after round of 9
Monday, December 17, 2012
WOD - Tuesday, December 18, 2012
Tabata Workout
Wallball
Burpees
Back Extensions
Push Press
Bent over rows (alternate r/l hand each set)
Each round consists of 8 sets: 20 seconds at work, then 10 seconds rest. After the 8 sets are completed start 8 sets of the next round. Continue through all 5 rounds of 20 seconds on and 10 seconds off.
Wallball
Burpees
Back Extensions
Push Press
Bent over rows (alternate r/l hand each set)
Each round consists of 8 sets: 20 seconds at work, then 10 seconds rest. After the 8 sets are completed start 8 sets of the next round. Continue through all 5 rounds of 20 seconds on and 10 seconds off.
Sunday, December 16, 2012
Thursday, December 13, 2012
WOD - Friday, December 14, 2012
Complete the following every minute for as long as possible:
20 double unders alternate with 20 situps (each round)
1 press begin with 45 lbs. (add 10 lbs. each round)
20 double unders alternate with 20 situps (each round)
1 press begin with 45 lbs. (add 10 lbs. each round)
Wednesday, December 12, 2012
WOD - Thursday, December 13, 2012
15 Minute AMRAP
50 Lateral Hops
3 Wall Walks
25 Air Squats
10 Wallballs
Lateral hops - sideways back and forth over barbell
50 Lateral Hops
3 Wall Walks
25 Air Squats
10 Wallballs
Lateral hops - sideways back and forth over barbell
Monday, December 10, 2012
Sunday, December 9, 2012
Friday, December 7, 2012
WOD - Saturday, December 8, 2012
"Bull"
2 Rounds
200 Double unders
50 Overhead squats
50 Pull-ups
1 Mile run
2 Rounds
200 Double unders
50 Overhead squats
50 Pull-ups
1 Mile run
Thursday, December 6, 2012
WOD - Friday, December 7, 2012
2 Rounds
Bear crawl - Down & back
10 Burpees
20 Kettlebell
Then
3-3-3-3 max bench press
Bear crawl - Down & back
10 Burpees
20 Kettlebell
Then
3-3-3-3 max bench press
Wednesday, December 5, 2012
WOD - Thursday, December 6, 2012
400m Run
10 DL 135/185
30 KB Swings 35/53
30 Wall Balls 14/20
10 DL 135/185
800m Run
10 DL 135/185
30 KB Swings 35/53
30 Wall Balls 14/20
10 DL 135/185
400m Run
10 DL 135/185
30 KB Swings 35/53
30 Wall Balls 14/20
10 DL 135/185
800m Run
10 DL 135/185
30 KB Swings 35/53
30 Wall Balls 14/20
10 DL 135/185
400m Run
Monday, December 3, 2012
WOD - Tuesday, December 4, 2012
4 Rounds
Farmer's Carry w/plate (down & back twice)
10 Overhead walking lunges each leg w/plate
20 Squats w/plate
5 burpees every time the plate touches the floor (no resting it on your shoes). This doesn't include laying one plate down after the farmer's carry.
Farmer's Carry w/plate (down & back twice)
10 Overhead walking lunges each leg w/plate
20 Squats w/plate
5 burpees every time the plate touches the floor (no resting it on your shoes). This doesn't include laying one plate down after the farmer's carry.
Sunday, December 2, 2012
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