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Archive | March, 2014

Wednesday March 18, 2014

Workout of the Day:
For time:
Run 200 meters
50 Double-unders
50 Sit-ups
Run 200 meters
40 Double-unders
40 Sit-ups
Run 200 meters
30 Double-unders
30 Sit-ups
Run 200 meters
20 Double-unders
20 Sit-ups
Run 200 meters
10 Double-unders
10 Sit-ups

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Tuesday March 18, 2014

Workout of the Day:
Bench Press 3-3-3-3
Then:
10 Rounds of:
Dumbbell snatch, 10 reps
Wall Ball shots, 12 reps (20/14)
Endurance Wod:
Run 4 x 400 meters
Rest 2 minutes between efforts.

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Monday March 17, 2014

Workout of the Day:

“Ryan”
5 rounds for time of:
7 muscle-ups (sub 21 Pull-ups)
21 burpees
Each burpee terminates with a jump one foot above max standing reach.
Post time to comments.

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Saturday March 15, 2014

Workout of the Day:
A.
In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots x 10 reps
KB Swings x 10 reps
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal […]

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Friday March 14, 2014

Workout of the Day:

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

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Thursday March 13, 2014

Workout of the Day:
For time:
5 rounds of:
15 Hang squat cleans 115/75
15 Pull-ups
Endurance Wod:
3 rounds of:
800 m run
50 Double-unders

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Wednesday, March 12, 2014

Workout of the Day:
7 rounds of:
7 Kettlebell Swings (70/53)
7 Box Jumps (24/20)
7 Burpees

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Tuesday March 11, 2014

Workout of the Day:
Front Squat 3-3-3-3
Then
For time:
1000 meter row
50 Thrusters (45/35)
30 Toes to Bar

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Monday March 10, 2014

Workout of the Day:
4 rounds for time of:
Run 800 meters
15-foot rope climb, 3 ascents (sub 15 Pull-ups)
50 push-ups

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Saturday March 8, 2014

Workout of the Day:
In teams of two, with one partner working at a time, complete the following:
200 Double-unders
100 Power cleans (115/75)
100 Box jumps (24/20)
100 Sit-ups

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