Archive for March, 2016

Mar 31 2016

March 31, 2016

Published by under Workout of the Day (WOD)

Thursday 160331

“Cardio Collapse” by DB

4 RFT: 

40 Double-unders or 30 Ski/Mogul Jumps (over barbell)

10 Deadlifts 225/155 55+ 185/115

400m Run

40 Double-unders or 30 Ski/Mogul Jumps

400m Row

10 Burpee T2B

Post time to responses.

DSC_0192

31 responses so far

Mar 30 2016

March 30, 2016

Published by under Workout of the Day (WOD)

Wednesday 160330

4 Sprint Sets For Time: 

6 Burpee Box Jumps 24/20″ (can jump off to open hip old school)

6 Hang Squat Cleans 95/65lbs 115/80 135/95 155/105 or 185/125

6 Over the Bar Lateral Burpees

6 S20

** After 1st Round REST 2min
** After 2nd Round REST 2:30min
** After 3rd Round REST 3min
** Use a load that allows under 2min but over 1min each sprint set

Post load and time for each sprint set to responses.

Meridith

33 responses so far

Mar 29 2016

March 29, 2016

Published by under Workout of the Day (WOD)

Tuesday 160329

With a Continously Running Clock:

0:00-2:00 Run 400m to Max Double Unders

2:00-12:00 Establish a 1 RM Bench Press (work as a team here at benches)

12:00-14:00 Max Reps Hand Release Push- Ups

14:00-24:00 Establish a Max Cluster of 1 Power Snatch to 1 OHS to 1 Hang Squat Snatch

24:00-28:00 Run 800m to Max Knees to Elbows

28:00-31:00 Max Reps Irish KettleBell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing

Post results for each event to responses.

DSC_0144

28 responses so far

Mar 28 2016

March 28, 2016

Published by under Workout of the Day (WOD)

Monday 160328

FOR TIME: 
5 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

1 Rope Climb 15′ 55+ 1 Rope Climb 10′

10 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

2 Rope Climbs 15′ 55+ 2 Rope Climb 10′

15 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

3 Rope Climbs 15′ 55+ 3 Rope Climb 10′

10 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

2 Rope Climbs 15′ 55+ 2 Rope Climb 10′

5 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

1 Rope Climb 15′ 55+ 1 Rope Climb 10′

Post time to responses.

CFJ Open 16.5 BBQ

33 responses so far

Mar 27 2016

March 27, 2016

Published by under Workout of the Day (WOD)

Sunday 160327

Rest day

DSC_0324

7 responses so far

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