Workout of the Day

Saturday 141101 – Beginner

10 minute intervals for reps (30 seconds work/30 seconds rest) Minute 1 – Box Jumps with step down (24/20) Minute 2 – Sit ups 10 minute intervals for reps (30 seconds work/30 seconds rest) Minute 1 – Kettlebell Swings (24/16)… Read more »

Saturday 141101 – Experienced

10 minute intervals for reps (30 seconds work/30 seconds rest) Minute 1 – Box Jumps with step down (24/20) Minute 2 – Sit ups 10 minute intervals for reps (30 seconds work/30 seconds rest) Minute 1 – Kettlebell Swings (24/16)… Read more »

Thursday 141030 – Experienced

A. Warm up Complex: Hang Clean + Thruster + Hang Clean Thruster B. Partner WOD 12 Rounds for time, alternating rounds with partner: 7 Burpees over the Bar 5 Deadlifts (135/93) 3 Hang Clean Thrusters (135/93)

Thursday 141030 – Beginner

20 minute AMRAP: 400 m Run ME Pull ups 400 m Run ME Push ups 400 m Run ME Russian Kettlebell Swings (32/24) 400 m Run ME Wallballs (20/14) 400 m Run AMRAP Burpees