Michael

April 20, 2010 By

This will be the only non “Girl” Workout this week. Still a great benchmark workout. 3 Rounds for Time: 800 m Run 50 Back Extensions 50 Sit – Ups

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Hurts To Sneeze…

April 4, 2010 By

3 Rounds For Time: 400 m Run 20 Overhead Squats 95m/65w 40 Sit Ups (GHD if possible)

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Sore Chesticles

March 3, 2010 By

Since the upper bodies are probably really sore we will go after the lower body. 3 Rounds for Time: 100 ft. Walking Lunges 50 Sit Ups 25 KB Swings 53/35

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Sit, Swing, Jump, Run, Sleep Well

February 19, 2010 By

3 Rounds for Time: 50 Sit Ups 40 KB Swings 53/35 30 Box Jumps 400 m Run

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Warm – Up 2/8 – 2/14

February 7, 2010 By

400 m Run or 40 Double Unders 25 Jump Squats 15 KB or DB Suitcase Deadlifts 72-100 / 44 – 72                (holding only one KB or DB 15 Reps Each Side) 10 Burpees 10 Bottoms Ups KB Shoulder Press (Holding KB Upside down) 30 Sit Ups

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Audible

February 3, 2010 By

Ok…Sorry to everyone who saw the previous workout, but I am going to call a last minute audible and change today’s WOD. We have a great leg workout coming up tomorrow and I’m feeling like we are in for a Fight on Saturday so the original version of today’s would have been too much. We [...]

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A Boat Full of Abs

January 27, 2010 By

3 Rounds for Time: 250 m Row 25 Sit Ups 25 KB Swings 53m/35w 25 Knees to Elbows

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Welcome Back Tabata

January 19, 2010 By

It’s only Wed. and it’s been a long week already. Maybe it’s time we welcome Tabata back into the gym. Tabata Intervals: Push Ups Sit Ups After the Workout make sure you pick a lift you want to work on or a body part that is sore and get some help working through it. It’s [...]

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Baseline

January 14, 2010 By

Surprise…I think we all knew this was coming. 500 m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

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