Tuesday, October 28th, 2014

Workout of the Day Front Squat Find your 5 rep max. then “The Ghost” 6 rounds of: 1 minute of rowing (for calories) 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee…

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Saturday, October 25th, 2014

Workout of the Day “LIVING WITH THE DEAD” Nothing will prepare you for an apocalypse like a Zombie WOD!!!  If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 1 minute after the living people and try to catch them! 800m…

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Thursday, October 23rd, 2014

Workout of the Day Clean Find your 1 rep max. then Complete For Time: 15, 12, 9 Front Squat C2B pull ups 200m run between rounds and to finish LEVEL 1: 65#/45#, banded pull ups or ring rows LEVEL 2: 95#/65#, banded pull ups LEVEL 3: 115#/75#   Post your TIME to the Whiteboard.

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Saturday, October 18th, 2014

Workout of the Day Partner WOD Complete For time: Run (medicine ball), 20/15 lbs, 400 m (both athletes) Then, 4 rounds of: 10 Kettlebell Swings, 53/35 lbs 15 Medicine Ball Cleans, 20/14 lbs 20 Kettlebell Push Press, 53/35 lbs 15 Push-up  Then,  Run (medicine ball), 20/15 lbs, 400 m (both athletes) Teams of 2 athletes…

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Friday, October 17th, 2014

Workout of the Day Forward Rolls Handstand to forward rolls then “Air Force”  Complete the following: 20 thrusters 20 sdlhp 20 push jerks 20 oh squats 20 front squats **Every minute on the minute complete 2 burpees over barbell :)** LEVEL 1: 65#/45# LEVEL 2: 75#/55# LEVEL 3: 95#/65# Compare to February 11th. Post your…

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