Monthly Archives: August 2013

Wednesday 21 August WOD

FOR MAX DISTANCE: Burpee Broad Jumps in 7 Minutes! Instead of jumping straight up for each burpee, you will do a broad jump forward to cover as much distance as you can in 7 minutes.  Each sidewalk block is 10 … Continue reading

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Tuesday 20 August WOD

FOR MAX REPS: “Fight Gone Bad” Modified 3 Rounds 1min Wallball shots @ 20/14lbs 1min Sumo-deadlift High-pull @ 75/45lbs 1min Box jumps @ 18/12″ 1min Push press @ 75/45lbs 1min Burpees 1min Rest Fight Gone Bad normally has a calorie … Continue reading

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Monday 19 August WOD

FOR TIME: At the start of each minute, complete 5 push ups For the remainder of each minute, Kettlebell Swings 53/35lbs Continue cycle until you complete 150 KB Swings!

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Friday 16 August WOD

FOR TIME: Run 2.5k 50 Pushups 50 Squats Run 2.5k Post your time to the comments. Run a there-and-back 5k course, at the turnaround point, perform 50 Pushups and 50 Squats.  break up the reps however you want. You can … Continue reading

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Thursday 15 August WOD

5 ROUND FOR TIME: 40 Lungewalk Steps 30 Medicine Ball Situps 29/14lbs 200m Run

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Wednesday 14 August WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 40 Double Unders 30 Air Squats 20 Kettlebell Snatches (10 each arm) 35/26lbs Melissa will not be at the lunch workout today. A thank you to Ernesto for providing me with some … Continue reading

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Tuesday 13 August WOD

5 ROUNDS FOR TIME: 400m Run 20 Push-ups Melissa will not be at the lunch workout today due to a family emergency.

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