Monthly Archives: April 2014

Thursday 01 May WOD

3 ROUNDS FOR MAX REPS: 1 Minute Parallette Shoot Throughs 1 Minute Ball Slams 20/15lbs 1 Minute Med Ball Situp Throws 20/15lbs 1 Minute Walking Lunges 1 Minute Push Press 45/35lbs 1 Minute Rest

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Wednesday 30 April WOD

FOR MAX REPS: On the minute for 15 minutes: 5 Burpees over the bar Max rep thrusters the remainder of the minute 95/65lbs You will start the top of every minute with 5 burpees. You will keep a continuous count … Continue reading

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Tuesday 29 April WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: 5 Kettlebell Swings 53/35lbs 10 Pushups 15 Box Jumps 24/18″

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Monday 28 April 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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Friday 25 April WOD

HERO WOD FRIDAY! “LUMBERJACK 20” FOR TIME: 20 Deadlifts 275lbs Run 400m 20 Kettlebell Swings 53lbs Run 400m 20 Overhead Squats 115lbs Run 400m 20 Burpees Run 400m 20 Chest to Bar Pullups – outside sub will be hand release … Continue reading

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Thursday 24 April WOD

10 ROUNDS FOR TIME: 25 yard Farmer’s Walk 50 Yard Shuttle Run For this workout, walk 25 yards for the farmers walk, set weight down, turn and sprint 25 yards, touch and sprint back. For the farmer’s walk, go as … Continue reading

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Wednesday 23 April WOD

FOR TIME: In Teams Of 3-5, each team member will complete the following: 30 Kettlebell Swings 53/35lbs 30 Elevated Pushups 30 Medicine Ball Situps 20/14lbs 30 Burpees 30 Double Unders 30 Push Press 45/35lbs 150ft Sprint We will set this … Continue reading

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