Blood, Sweat, & Tears!

Workout of the Day DONATE BLOOD TODAY!!! Ball Ups then Max Handstand Hold (3 attempts) then Blood, Sweat, & Tears WOD 10min AMRAP 2 min row for calories 2 min burpees 2 min box jumps/step-ups 2 min walking lunges 2 min jump rope (DU) Level 1: 20″/12″, single skips Level 2: 24″/20″, single skips Level…

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Monday, November 23rd, 2015

Workout of the Day “You are NOT the kind of person who retreats from a challenge.” “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Hip Extensions 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders Level…

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Saturday, November 21st, 2015

Workout of the Day “Just because you aren’t where they are doesn’t mean you don’t have what it takes.” “Lumberjack 20” – with a partner: Complete the runs together, split the reps however you like. For time: 20 Deadlifts (275 lbs) Run 400m 20 Kettlebell swings (2 pood) Run 400m 20 Overhead Squats (115 lbs)…

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Friday, November 20th, 2015

Workout of the Day One does not simply “PREPARE” for FRAN! Bench Press Find your 3 rep max. 3, 3, 3, 3, 3, 3 Rope Climb 1RM (legless, 2 ropes, upside down, weighted vest, multiple without touching the floor) then “Fran” 21-15-9 reps, for time: Thruster  Pull-ups Level 1: 65#/45#, ring rows Level 2: 75#/55#,…

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HAPPY BIRTHDAY Z!!!

Workout of the Day “When everything feels complex, make it simple. Break it down, think it through, MAKE IT HAPPEN!” 3 Rounds Not For Time: 10 T2B 10 Front Rack Lunges then Complete For Time: 10 000 lbs Ground to Overhead (choose any weight) Level 1: 5000 lbs Level 2: 8000 lbs Level 3: Rx…

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