2014 - 2018
Dec 31, 2013Public
Photo: 26 Apr - 4 Rnd - 14m HandStand Walk, 7 Strict Toes To Bar. 2 Min Rest. 4 Rnds - 28m Bear Crawl, 14 Toes To Bar
Photo: 25 Apr - ‘Wood’ - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift HighPull (43/30), 10 Thruster (43/30), 1 Min Rest
Photo: 24 Apr - EMOM - 12 Mins - 1 Snatch
Photo: 23 Apr - 7 Min AMRAP - 50 Double Under, 15 PushUp
Photo: 22 Apr - In 35 Mins - 50-40-30-20-10 - SitUp, 25-20-15-10-5 - Row, Ski or Bike, 5-4-3-2-1 - Rope Climb. In Any Time Remaining - 3RM Back Squat
Photo: 19 Apr - ‘Filthy 50’s - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge, 50 Kness To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 Double Under AND 20 Apr - ‘Hot Shots 19’ - 6 Rnds - 30 Squat, 19 Power Clean (60/40), 7 Strict PullUp, 400m Run
Photo: 17 Apr - 1RM Snatch. 1 RM Clean & Jerk
Photo: 16 Apr - 7 Min AMRAP - 7 Dumbbell Push Jerk (22.5/15), 14m Dumbbell OverHead Lunge. 3 Min Rest. 7 Min AMRAP - 7 WallBall, 14 MedBall Clean. 3 Min Rest. 7 Min AMRAP - 7cal Row, 14 Double Under
Photo: 15 Apr - ‘Cindy’ - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat OR ‘Mary’ - 5 HandStand PushUp, 10 Pistol Squat, 15 PullUp. 5 Min Rest then... Partner AirBike - 8 Mins
Photo: 13 Apr - In 35 Mins - 55 DeadLift (100/70), 55 WallBall, 55cal Row, 55 HandStand PushUp. In any time remaining - 1RM DeadLift
Photo: 12 Apr - 10-8-6-4-2 - OverHead Squat (60/40), 20-16-12-8-4 - Over The Bar Burpee
Photo: 11 Apr - 200m Run, 1 Rope Climb, 10 SitUp, 400m Run, 2 Rope Climb, 20 SitUp, 600m Run, 3 Rope Climb, 30 SitUp, 800m Run, 4 Rope Climb, 40 SitUp, 1K Run, 5 Rope Climb, 50 SitUp
Photo: 10 Apr - ‘Fran’ 21-15-9 - Thruster (40/30), PullUp
Photo: 9 Apr - 14 Min AMRAP - 12 Box Jump, 10 V-Sit, 8 PushUp. Rest 4 Mins then 14 Min Partner Row
Photo: 8 Apr - 30sec Work / 30sec Rest - 4 Rnds - AirBike, 4 Rnds - Burpee, 4 Rnds - WallBall, 4 Rnds - Hang Power Snatch (40/30)
Photo: 6 Apr - 32 Min AMRAP - 5 Wall Climb, 10 Box StepUp (22.5/15), 15 KettleBell Swing (24/16), 20 Push Press (20/15), 25 Double Under. Every 7 Mins Run 400m
Photo: 5 Apr - 2 Rnd - 1 Min - Dumbbell Snatch (22.5/15), 1 Min - Pistol Squat, 1 Min - Dumbbell Snatch, 1 Min - Ring Dip, 1 Min - Dumbbell Snatch, 1 Min - HandStand PushUp, 1 Min - Rest
Photo: 4 Apr - 9 Min AMRAP - 10 Toes To Bar, 10 Box Jump Over
Photo: 3 Apr - 15-10-5 - Dumbbell Hang Clean Thruster (15/10), Cal AirBike, KettleBell Sumo DeadLift HighPull (32/24), Cal Row
Photo: 2 Apr - 1K Run then 10 Rnds - 5 PullUp, 10 Lunge Step, 15 SitUp. Then 1K Row
Photo: 1 Apr - In 14 Mins - 5 Rnds - 3 Power Clean (60/40), 6 Push Jerk, 12 Squat. In any time remaining 1RM Power Clean and Push Jerk. 3 Min Rest. In 14 Mins - 4 Rnds - 3 Power Snatch (40/30), 6 OverHead Squat, 12 PushUp. In any time remaining 1RM Power Snatch
Photo: 30 Mar - ‘Partner WOD’ - In 35 Mins - 100 WallBall, 100cal AirBike, 100 Burpee, 100 Hang Power Clean (40/30). In any time remaining Max Devils Press (15/10)
Photo: 29 Mar - 5 Min AMRAP - 5 Strict PullUp, 10 Dumbbell Push Press (15/10). 2 Min Rest. 5 Min AMRAP - 1 Rope Climb, 10 PushUp. 2 Min Rest. 5 Min AMRAP- 10cal Row, 10 Over The Rower Burpee
Photo: 28 Mar - 2 Rnd - 15 V-Sit, 30 Box Step Up (22.5/15), 60 Double Under