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Archive | February, 2014

Monday February 17, 2014

Workout of the Day:
“Fran”
21-15-9 reps, for time of:
95/65-pound Thruster
Pull-ups

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Saturday February 15, 2014

Workout of the Day:
Teams of two will complete three rounds each (total of 6 rounds per team) of:
14 Dumbbell Snatch
14 Box Jump Overs
21 Knees to Elbows

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Friday February 14, 2014

Workout of the Day:
For time:
500 meter row
Then:
Four rounds of:
12 Handstand Push-ups
5 Deadlifts (pick your own load)
Then:
400 meter run

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Thursday February 13, 2014

Workout of the Day:
Back Squat 5-5-5
Then:
Complete as many rounds as possible in 15 mins of:
10 Wall Ball shots (20/14)
10 Toes To Bar
20 Double-unders
Endurance Wod:
Row 4 x 500 meters
Rest 2 minutes between efforts.

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Wednesday February 12, 2014

Workout of the Day:
“Helen“
Three rounds for time:
Run 400 meters
53/35 lb. Kettlebell swing, 21 reps
12 Pull-ups

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Tuesday February 12, 2014

Workout of the Day:
Bench Press 5-5-5-5
Then:
AMRAP 12 Minutes of:
115/75 Push Press x 21 reps
3 Rope Climbs (sub 15 Pull ups)
Box Jumps 24/20 inch x 15 Reps

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Monday February 10, 2014

Workout of the Day:
Three rounds for time of:
115/75 pound Power clean, 21 reps
27 Burpees
27 Sit-ups

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Saturday February 8, 2014

Workout of the Day:
In teams of two, with one partner working at a time, complete:
50 Burpee Box Jumps
100 Shoulder to Overhead 95/65
150 Sit ups
Row 1000m or Run 800m

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Friday February 7, 2014

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
For time:
400 meter run
21 Burpee pull-ups
400 meter run
21 Toes-to-bar
400 meter run
21 pull-ups

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Thursday February 6, 2014

Workout of the Day:
For time:
50 Push-ups
50 Hang squat clean (115/75)
50 Push-ups
Endurance Wod:
Take 12 minutes and complete:
1 mile run
Max rep Double-unders

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