Monthly Archives: July 2014

Wednesday 23 July WOD

3 ROUNDS FOR MAX REPS 1 Minute Parallette Shoot Throughs 1 Minute Slam Ball Situp-Standups 20/14lbs 1 Minute Double Unders 1 Minute Lungewalk Steps 1 Minute Kettlebell Swings 53/35lbs 1 Minute Rest As we always do with station workouts, we … Continue reading

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Tuesday 22 July WOD

5 ROUNDS FOR TIME: Run 200 Meters 10 Overhead Squats 95/65lbs Note: If we have a really large group at lunch, I may switch this to a partner AMRAP so that we can share bars.

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Monday 21 July WOD

DEATH BY BOX JUMP 24/18″ Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until you cannot complete the required reps in that minute.

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Friday 18 July WOD

FOR MAX WEIGHT: Push Press Find your 5RM (5 rep max) Post your best set of 5 to the comments.    

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Thursday 17 July WOD

Let’s try this one again and hope it doesn’t rain! AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 30 Single Jump Ropes 15 Kettlebell¬†Swings 53/35lbs 15 Lungewalk Steps (each leg)

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Wednesday 16 July WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 30 Single Jump Ropes 15 Kettlebell Swings 53/35lbs 15 Lungewalk Steps (each leg)

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Tuesday 15 July WOD

3 ROUNDS FOR TIME: 20 Box Jumps 20 Medicine Ball Slams 20/14lbs 20 Burpees 20 Medicine Ball Situps 20/14lbs

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