Month: February 2016

TUESDAY 160301

Workout of the Day Five efforts, each for time of 200 Meter Run Post your scores to the Whiteboard. Transfer your data from here.  

MONDAY 160229

Workout of the Day (MWF A.M. also) “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard. Transfer your data from here.

SATURDAY 160227

Workout of the Day Partner WOD! Sit-up medicine ball throws, 25 yds. Overhead walking lunge, 25 yds. Partners must, in 15 minutes, travel in tandem the length of the field, one performing sit-up throws, the other lunging. Upon reaching the…

FRIDAY 160226

Workout of the Day Sumo Deadlift High Pull Find your 5 rep max Use a 5-5-5-5-5 rep scheme   Transfer your data from here.   MWF A.M. For max reps: 4 minutes of rowing (calories) 3 minutes of squats 2…

THURSDAY 160225

Workout of the Day “Half Angie” For time: 50 pullups 50 pushups 50 situps 50 squats Complete all reps of one movement before moving on to the next; complete the movements in the order they are listed. Post your scores…

WEDNESDAY 160224

Workout of the Day Overhead Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme MWF A.M. Hang Power Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. Post your scores to the Whiteboard. Transfer your data…

TUESDAY 160223

Workout of the Day “Fight Gone Bad” Three rounds** of: Wallball, 20 pound ball, 10 ft target* (Reps) Sumo deadlift high-pull, 75 pounds* (Reps) Box Jump, 20″ box* (Reps) Push press, 75 pounds* (Reps) Row, damper 10* (Calories) *Shown here…

MONDAY 160222

Workout of the Day “Wendler Test” 10RM to 5RM of: Clean and Jerk Based on the Wendler projections, load the commensurate amount of weight on the bar for each RM effort, starting at 10 and working toward 5. Note either…

SATURDAY 160220

Workout of the Day Weekend Partner WOD! Row 15 minutes for distance While one partner is on the rower, the other must pull a weighted sled from the spot where the rower is to a turn-around point 25 meters away…

FRIDAY 160219

Workout of the Day Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 151119 Transfer your data from here. MWF A.M. Push Press Find your 5 rep max. Use as many attempts as needed to…