Monthly Archives: January 2015

Friday 30 January WOD

FOR MAX REPS: “Fight Gone Bad” 3 Rounds 1min Wallball @ 20/14lb 1min Sumo-Deadlift High-Pull 1min Box Jump @ 20/12″ 1min Push Press @ 75/45lbs 1min Row (calories) 1min Rest Post your total reps to the comments. We will stagger … Continue reading

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Thursday 29 January WOD

FOR MAX REPS: DEATH BY KETTLEBELL SWING @ Heavier than normal *Russian style kettlebell swings* Post your completed rounds and reps to the comments.

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Wednesday 28 January WOD

FOR TIME: 4 Rounds 15 Wallball Shots @ 20/14lb 30 Situps 400m Run Post your time to the comments.  

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Tuesday 27 January WOD

FOR MAX WEIGHT: 2RM Deadlift Post your weight used to the comments. Go for a big one today while your legs are sore!

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Monday 26 January WOD

FOR TIME: 200m Overhead Kettlebell Lungewalk @53/35lbs (one arm) *Every 10 steps, perform either 5 burpees or 10 kettlebell snatches (same arm that held the weight overhead)  *Resume lungewalks using the other arm to hold the kettlebell overhead Post your … Continue reading

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Friday 23 January WOD

FOR TIME: 5 Rounds 15 Calorie Row 10 Burpees 5 Pullups OR 5 Rounds 200m Run w/45/25lb plate 10 Burpees 5 Situp-standups w/45/25lb plate Post your time to the comments. One will be indoor, one will be outdoor Only two … Continue reading

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Thursday 22 January WOD

FOR MAX WEIGHT: 4 Deadlifts 3 Power Cleans 2 Front Squats 1 Jerk Post your highest weight used to the comments. All reps are to be done in a row.  

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