October 2013

4 Rounds: 15 Push ups 10 Pull ups 25 Abmat Sit ups 30 Air…

Rest Day I know this post is a bit wordy, but give it some…

I do a round, you do a round with a partner 4 Rounds each:…

Bench Press 3-3-3-3-3-10 Rotating Tabata For 8 Rounds: Air Dyne (cal) Pull Ups DB…

With a partner, 1 at a time working, complete the following for time: 150…

Squat 5-5-5-5-5-15 5 Rounds For Time: 10 Alt DB Snatch Heavy 10 Sit Ups…

AMRAP 15 Minutes: 10 KB Swing 53/35 20 Double Unders or Heavy Singles Row…

Power Clean 1-1-1-1-1-1-1 21-15-9 Power Clean 115/75 Push Ups RX+ 135/95 Dips I heard…

Rest Day The workout at the river yesterday was a blast. Thank you to…

Sandbox WOD In Teams of 4 AMRAP 25 Minutes: -100m Uphill/Downhill Farmer Carry w/5…

4 Rounds For Time: 400m Run 15 Box Jump 24/20″ 15 Wall Ball 20/14…

Overhead 3-3-3-3-3-10 AMRAP 10 Minutes: 8 DB Bent Over Row 40/25’s 8 DB Push…

5 Rounds, 1 Minute Each: KB Swing 44/26 Rope Slams Air Squats Toes To…

Thruster 3-3-3-3-3 Open WOD 11.6/12.5 AMRAP 7 Min: 3, 6, 9… Thrusters 100/70 3,…