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Archive | November, 2014

Tuesday November 18, 2014

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Endurance WOD:
Row 2000 meters for time:

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Monday November 17, 2014

Workout of the Day:
3 rounds for time of:
30 toes-to-bars
155/105-lb. clean and jerks, 15 reps

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Saturday November 15, 2014

Workout of the Day:
In teams of two, complete:
100 Power Cleans (135/95 lbs)
Row 2000 or Run 1 Mile
300 Double-unders
Only one partner works at a time. Partition reps however you like.

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Friday November 14, 2014

Workout of the Day:
Power Snatch 1-1-1-1-1-1-1
Then:
Three Rounds for time:
7 Hang Power Snatch 95/65
14 Toes to Bar
Run 400 meters

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Thursday November 13, 2014

Workout of the Day:
4 rounds for time of:
30 Kettlebell Swings (70/53)
30 Burpees
30 Sit-ups
Endurance Wod:

Row 3 x 1000 meters
Rest 2 minutes between efforts.

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Wednesday November 12, 2014

Workout of the Day:
Six rounds for time of:
155/105 pound Squat clean, 7 reps
8 Burpee box jumps, 24/20 inch box

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Tuesday November 11, 2014

Workout of the Day:
Push Press 3-3-3-3-3
Then:
Row 1000 meters
100 Push Press 75/55
10 Muscle-ups (sub: 3 Pull-ups, 3 Push-ups)

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Monday November 10, 2014

Due to Remembrance Day our holiday hours will be Open Gym 8am-10am only.
Workout of the Day:
AMRAP in 15 minutes of:
10 Push-ups
15 KB Swings 53/35
20 Wall-Ball 20/14

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Saturday November 8, 2014

Workout of the Day:
In teams of two, with one partner working at a time, perform the below for time:
75 Back Squats 135/95
75 Pull-ups
75 Burpees

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Friday November 7, 2014

Workout of the Day:

Complete as many rounds and reps as possible in 4 minutes of:
400 meter run
10 Burpee Box Jump-Overs (20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs/75 lbs)
40 Kettlebell Swings (53 lbs/35 lbs)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
400 meter run
10 Burpee Box Jump-Overs (20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs/75 lbs)
40 Kettlebell Swings (53 lbs/35 lbs)
50 Double Unders

Rest exactly 3 minutes, and then . […]

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