Month: June 2016

FRIDAY 160701

Workout of the Day 4 rounds for time of: 25 meters dumbbell overhead lunge steps (30#/20#) 175 meters farmer’s carry walk (30#/20#) Post your scores to the Whiteboard. Transfer your data from here. …OR if you missed Cindy, “Cindy” As…

THURSDAY 160630

Workout of the Day “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD With a pair of 45-lb. dumbbells, 4 rounds…

WEDNESDAY 160629

Workout of the Day Bench Press Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your results to the Whiteboard. Transfer your data from here. Mainsite WOD Hang (Squat) Snatch Find your 3 rep max. Use a 3-3-3-3-3-3-3…

TUESDAY 160628

Workout of the Day “Sled Helen” 3 rounds for time of: 100 meter Sled pull, 1/2 bodyweight 21 Kettlebell swings, (1.5pd/ 1pd) 12 Pullups Post your scores to the Whiteboard. Transfer your data from here.

MONDAY 160627

Workout of the Day 5 rounds of: 2 minutes of double-unders 1 minute of shoulder-to-overheads (65/35) Rest 2 minutes Post total reps per round to the Whiteboard. Transfer your data from here. Mainsite WOD 5 rounds for time of: 50…

SATURDAY 160625

Workout of the Day Weekend Partner WOD! 3 5-minute rounds for reps of: 4 minutes rowing (calories) 1 minute of partner thrusters (115/75) Rest 3 minutes between rounds For the row, each partner pulls for 2 minutes while the other…

FRIDAY 160624

Workout of the Day Complete for time or as many rounds* + reps as possible within a 20-minute time cap of: 21-18-15-12-9-6-3 reps of: Medicine ball situps (20/14) Sumo-deadlift high pulls (45/35) Squat jumps *at the conclusion of each round,…

WEDNESDAY 160622

Workout of the Day Power Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD Back Squat 3-3-3-3-3

TUESDAY 160621

Workout of the Day “Adam Brown” 2 rounds for time of: 295/205 pound Deadlift, 24 reps 24 Box jumps, 24/20 inch box 24 Wallball shots, 20/14 pound ball 195/135 pound Bench press, 24 reps 24 Box jumps, 24 inch box…

MONDAY 160620

Workout of the Day Row 2 km (compare to 160129) then Max Rep Push-ups (compare to 151020) then Complete as many reps as possible in 2 minutes of: Squats Post your scores to the Whiteboard. Transfer your data from here.