WOD

10.24.14 | Workout of the Day

Oct 24, 2014 Friday
Run a 5k


10.23.14 | Workout of the Day

Oct 23, 2014 Thursday
Work up to a 1 RM clean.
Rest 5-10 minutes, then perform:
  • 3 Rounds for time:
  • 62 Double-unders
  • 8 Squat cleans 135/95


10.22.14 | Workout of the Day

Oct 22, 2014 Wednesday
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25


10.21.14 | Workout of the Day

Oct 21, 2014 Tuesday
For time:
  • 150 Step-ups on a 20″ box
    • Men use 25 pound dumbbells
    • Women use 15 pound dumbbells
  • Be sure to alternate legs on the up & down
  • No hook grip on the dumbbells
  • Try to use the muscle of the leg on the box to complete the step-up, not momentum.


10.20.14 | Workout of the Day

Oct 20, 2014 Monday

“The Filthy Fifty”

For time:
  • 50 Box jumps 24″/20″
  • 50 Jumping Pull-ups
  • 50 Kettle Bell Swings 53/35
  • 50 Steps Walking Lunges
  • 50 Knees to elbows
  • 50 Push Press 45 pounds
  • 50 Back Extensions
  • 50 Wall Ball Shots 20/14
  • 50 Burpees
  • 50 Double-unders