Monthly Archives: March 2014

MARCH MADNESS MONDAY DOUBLE AMRAP

10 Minute AMRAP
10 DB Squat Snatch (20/30)
10 HSPU

2 Min Rest

10 Minute AMRAP
10 Renegade Rows (20/30)
10 HR Push-ups

By |March 24th, 2014|Categories: Daily Wod||Comments Off on MARCH MADNESS MONDAY DOUBLE AMRAP

SATURDAY FOUR ROUND CHANGE UP

4 RFT
10 OH Squats (85/115)
40 Yard Bear Crawls
200 Meter Run
1 Rope Climb
10 Broad Jumps
40 Dubs

By |March 24th, 2014|Categories: Daily Wod||Comments Off on SATURDAY FOUR ROUND CHANGE UP

Max Effort Push Press

Max Effort Push Press

Then 10 Minute AMRAP

10 pistols (35/45)

15 Push Press (35/45)

10 Walk the Floor

By |March 20th, 2014|Categories: Daily Wod||Comments Off on Max Effort Push Press

Hump Day Ten Rounder

20 Power Snatches

400 M run

30 Wall Balls

200 M run

30 Box Jumps

400 M run

30 Burpee Pull-ups

200 M run

30 Power Snatches (65/95)

400 M Run

By |March 20th, 2014|Categories: Daily Wod||Comments Off on Hump Day Ten Rounder

The Lucky Sevens

7 RFT

7 SDLHP (85/115)

7 Power Cleans (85/115)

7 HSPU

By |March 20th, 2014|Categories: Daily Wod||Comments Off on The Lucky Sevens

TABATA Monday

8 ROUNDS, EACH STATION 20 SEC ON AND 10 SEC OFF
Front Squats (55/75)

KB Swings (35/55)

Sit-Ups

Toes 2 Bar

By |March 20th, 2014|Categories: Daily Wod||Comments Off on TABATA Monday

SUPER SATURDAY TEAM WOD

3 RFT
50 Wall Balls
30 KB Swings (55/70)
400 Meter Run
50 Pushups
50 Front Rack Lunges (65/95)

By |March 20th, 2014|Categories: Daily Wod||Comments Off on SUPER SATURDAY TEAM WOD

Farmer’s Friday WOD

9-15-21-15-9
Deck Squats
Toes 2 Bar
100 Meter Farmer’s Walk (55/70)

By |March 14th, 2014|Categories: Uncategorized||Comments Off on Farmer’s Friday WOD

Thursday Burner!

3 RFT
800 Meter Run
10 HSPU
20 DB Power Snatch 20/30
30 Deadlifts 85/115

By |March 13th, 2014|Categories: WOD||Comments Off on Thursday Burner!

Heavy Hump Day Wod

5 pull ups 5 cleans (100/155) 10 ab mat sit ups
10 pull ups 10 cleans (100/155)  20 ab mat sit ups 
15 pull ups 15 cleans  (100/155) 30 ab mat sit ups 
20 pull ups 20 cleans (100/155)  40 ab may sit ups 
25 pull ups 25 cleans (100/155)  50 ab may sit ups

By |March 12th, 2014|Categories: Uncategorized||Comments Off on Heavy Hump Day Wod