Month: August 2015

TUESDAY 150901

Workout of the Day 21-15-9 reps for time of: thrusters burpees Note weight used for thrusters in Whiteboard Post your scores to the Whiteboard.

FRIDAY 150828

Workout of the Day Out to Lunge Partner WOD! Each partner team must complete a combined total of 150 walking lunge steps while holding a weight overhead. While one partner lunges, the other must hold plank. Any pause to rest…

TUESDAY 150825

Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium…

FRIDAY 150821

Complete as many rounds as possible in 10 minutes of: 5 kicks up to a handstand 10 superman wall touches, 18″ target 15 double-unders Compare to 150529 Post rounds competed + any partials to WOD Log.

THURSDAY 150820

“Fight Gone Bad!” 3 Rounds for reps, 1 minute each of: 15-35# hang squat cleans box jumps, 20″ maximum ring rows wall ball shots 8#-20# “competition” pushups rest Compare to 150527 Post total reps, weights used for HPCs and WBs,…

TUESDAY 150818

“Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: pushups supermans situps squats sprint 20m beween couplets Compare to 150226 Post times to WOD Log. View the workout here.

FRIDAY 150814

Complete as many rounds as possible in 20 minutes of: 400m run 10 weighted good mornings 20 sumo-deadlift high pulls Rx weights for the SDHPs and WGM: RBv=45#; RBjv & RGv=35#; RGjv & LB=25#; LG=15# Post rounds completed plus any…

WEDNESDAY 150812

“100 Squat Challenge” For time, perform 100 squats, then, timed plank hold: Hold plank for the same amount of time it took to complete your 100 squats. Taking breaks pauses the countdown timer until plank is re-established. Post times for…

MONDAY 150810

“100 Push-up Challenge” For time, perform 100 push-ups. Rest 3 minutes, then: For time: Run 1 mile Post times for the 100 Push-up Challenge and the timed mile to WOD Log.