Clik here to view.
Workout of the Day – Monday 11/17/14
8 ROUNDS OF: 100 m Sprint Filed under: WODs Tagged: sprints
View ArticleClik here to view.
Workout of the Day – Wednesday 11/26/14
FOR TIME: 1 Mile Sprint then 20:00 Ladder of: Push-ups Filed under: WODs Tagged: ladder, mile, push-ups, running, sprints
View ArticleClik here to view.
Workout of the Day – Tuesday 12/23/14
SIX ROUNDS OF: 100 m Sprints then For Sweet Abs: 100 AbMat Sit-ups Filed under: WODs Tagged: abmat sit-ups, sprints
View ArticleClik here to view.
Workout of the Day – Saturday 6/6/15
FOUR ROUNDS OF: 1 Sprint 10 Loaded Push-ups 2 Rope Climbs or 4 Pull-ups with 10 second descent 10 Knee Raises, Toe-to-Bar, or Bent-Arm Knees-to-Elbows Filed under: WODs Tagged: knee raises,...
View ArticleClik here to view.
Workout of the Day – Thursday 8/6/15
TEN ROUNDS OF: Driveway Sprints (from sidewalk to bay door) then For Time: Break up in any way. 100 Cal Row 75 Burpees 50 Ring-rows 25 Push-upsFiled under: WODs Tagged: burpees, push-ups, ring rows,...
View ArticleClik here to view.
Workout of the Day – Wednesday 8/12/15
12 MINUTE CIRCUIT: Switch stations every minute. AMRAP of: 6 Bent-Over Rows (65/53) and 6 Push-ups Kettelbell Swings – Russian (44/26) Sprints (sidewalk and back) Rest then 4 minute TABATA of each:...
View ArticleClik here to view.
Workout of the Day – Wednesday 4/27/16
BOX JUMPS: 5 – 5 – 5 – 5 – 5 After each set: 10 Wall Ball for height then EMOM for 10 min of: 5 Burpees 40 m Sprint Extra Credit Accumulate 2:00 Front Lever Accumulate 2:00 Ring TurnoutFiled under:...
View ArticleClik here to view.
Workout of the Day – Friday 5/13/16
HANDSTAND SKILLS: 25′ Handstans walks/5 Wall Walk-ups/20 sec handstand hold X4 then 80 m Sprints X5 then “The RL” AMRAP in 5 min of: 5 Dumbbell Squat Cleans 13 Toes-to-Bar 30 Mountain ClimbersFiled...
View ArticleClik here to view.
Workout of the Day – Saturday 5/21/16
FIRE FIT CIRCUIT TRAINING: Round 1: 1 min/30 sec Round 2: 45 sec/15 sec Box Step-ups Rope Pull Uneven Carry Bag Toss Sledge Hammer Plank Sprints Dumbbell Thrusters then EMOM for 6 min of: 10 – 8 – 6 –...
View ArticleClik here to view.
Workout of the Day – Thursday 6/9/16
SKIN-THE-CAT: 2 – 2 – 2 then 100 m Sprints X 5 then For Time 15 – 10 – 5 of: Toes-to-Bar BurpeesFiled under: WODs Tagged: burpees, skin-the-cat, sprints, toes-to-bar
View ArticleClik here to view.
Workout of the Day – Wednesday 7/6/16
SKIN-THE-CAT: 2 – 2 – 2 then 100 m Sprint X5 then For Time 20 – 15 – 10 – 5 of: Toes-to-Bar Kettlebell Swings – AmericanFiled under: WODs Tagged: kettlebell swings, skin-the-cat, sprints, toes-to-bar
View ArticleClik here to view.
Workout of the Day – Thursday 7/28/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 then 100m Sprints X5 then “The BV” 5 Rounds for Time of: 7 Toes-to-Bar 7 Jump SquatsFiled under: skills, WODs Tagged: birthdays323, jump squats, muscle-up...
View ArticleClik here to view.
Workout of the Day – Tuesday 9/6/16
SPRINT 100 METERS X5 then “The CS3” For Time: 31 Thrusters (65/53) 31 Toes-to-Bar 31 Front Squats (65/53) 31 AbMat Sit-upsFiled under: WODs Tagged: abmat sit-ups, birthdays323, front squats, sprints,...
View ArticleClik here to view.
Workout of the Day – Tuesday 9/27/16
TURKISH GET-UPS: 16 total reps then 5 Rounds of: 100 m Sprint or 150 m row then “The JLM” For Time: 25 Double-unders 25 Pull-ups 25 Double-unders 25 Push Press (95/65) 25 Double-undersFiled under:...
View ArticleClik here to view.
Workout of the Day – Sunday 12/18/16
SNATCH: Build to a heavy single then 6 Rounds for Time of: 3 Handstand Push-ups 6 Chest-to-Bar Pull-ups 9 Kettlebell Swings – Russian (70/53) 2 Sprints (sidewalk & back)Filed under: lifting, WODs...
View ArticleClik here to view.
Workout of the Day – Saturday 1/14/17
WEIGHTED PULL-UPS: 5 – 5 – 5 – 5 – 5 then Relay Style: AMRAP in 9 min of: 5 Ring Push-ups 10 Kettlebell Swings – Russian (70/53) Rest 3 min AMRAP in 9 min of: 10 Goblet Squats Sprint (sidewalk and...
View Article