Author Archives: Melissa

Monday 06 April WOD

5 ROUNDS FOR TIME: 12 Ball slams 20/15lbs 12 Box Jumps 24/18″ 12 Kettlebell Swings 53/35lbs 12 Burpees

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Friday 16 January WOD

4 ROUNDS FOR TIME: 20 Wall Balls 20/14lbs 20 Situps 200m Run

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Thursday 15 January WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 10 Pushups 10 Box Jumps 24/18″ 10 Kettlebell Swings 53/35lbs 10 Kettlebell Sumo Deadlift High Pulls 53/35lbs

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Wednesday 17 December WOD

5 ROUNDS FOR TIME: 40 Double Unders 30 Situps 20 Yard Overhead Lungewalk 45/25lbs  

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Tuesday 16 December WOD

3 ROUNDS FOR TIME: 10 Kettlebell Swings 53/35lbs 10 Box Jumps 24/18″ 400m run 10 Burpees 10 Wallballs 20/14lbs

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Friday 21 November WOD

The Running Fran 21-15-9 REPS FOR TIME Thrusters 95/65lbs Push-ups Run 200m after push ups

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Thursday 20 November WOD

FOR TIME: In teams of two, complete 100 reps of each of the following exercises. Mountain Climbers Pushups Med Ball Situps Kettlebell Swings Box Dips Flutter Kicks Squats Alternate between you and your partner as needed for each exercise until … Continue reading

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