saturday

elyse —  April 19, 2014 — Leave a comment

Workout of the Day
With a partner complete the following for time:
100 walking lunges
50 c2b pull ups
100 alternating partner box jumps 50 double unders
100 supermans
50 ring dips
100 k2e
50 wall balls 2 for 1′s
100 abmat sit ups
5 rope climbs
800 m run cash out

Post your results on the Whiteboard.

friday

elyse —  April 18, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10×5 Kb DL

Fitness WOD:
10 min EMOM of:
5 push-ups, 5 pull-ups
10 min EMOM of:
10 Wallballs, 3 burpees
or
Performance Strength:
10×2 DL Heavy as Possible

Performance WOD:
10 min EMOM of:
5 push-ups, 5 C2B Pull-ups
10 min EMOM of:
10 Wallballs 20/14#, 5 burpees

Post your results on the Whiteboard.

thursday

elyse —  April 17, 2014 — Leave a comment

Workout of the Day
With a team move the following weight 1 mile for time:
Performance/fitness:
Team of 1 90/50
Team of 2 180/100
Team of 3 290/150
Team of 4 360/200

Post your results on the Whiteboard.

wednesday

elyse —  April 16, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10×5 Kb Front Squats
10×2 Pull-ups Lowest Band Possible

Fitness WOD:
12 min AMRAP of:
12 Kb SDLHP
12 Kb Thruster
OR
Performance Strength:
10×2 Front Squats
10×2 Weighted Pull-ups HAP

Performance WOD:
12 min AMRAP of:
12 Sumo Deadlifts 115/75
6 Bent-over Rows
12 Thrusters

Post your results on the Whiteboard.

tuesday

elyse —  April 15, 2014 — Leave a comment

Workout of the Day
Performance/Fitness WOD:
Tabata :20/:10 8 sets 1 min rest in between of:
Air Squats
Push Press 75/55 Fitness Kb’s
Front Squat Fitness Kb’s
Deficit Push-up Fitness push-up
Clean Fitness Slamballs

Performance/Fitness Accessory:
Running Fun

Post your results on the Whiteboard.