Five rounds for time of: 25 Box jumps 15 Hang cleans Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"? No resting until finished. … [Read more...] about Monday 021230
Main Site Daily WODs
Wednesday 030101
30-25-20-15-10 reps of the couplet: 20 pound Medicine ball clean 1/2 Body weight assisted pull-up Today's workout is a simple yet elegant whole body circuit. Record and report your total time for all five rotations. FASTEST TIME TAKES IT! Take a prolonged stretching warm-up and cool-down. … [Read more...] about Wednesday 030101
Wednesday 021225
For time: 50 Sit-ups 15 Thruster 20 Pull-ups 12 Thruster 15 Pull-ups 9 Thurster 10 Pull-ups 50 Sit-ups Notes: Increase load with each set of Thrusters. This is a fifteen minute workout. A "Thruster" is a deep front squat/push-press combo (where have you been?). Nice … [Read more...] about Wednesday 021225
Thursday 021226
Five rounds for time of: Incline dumbell bench press, 5 reps Rope climb Max load on bench press at each pass. Climb the rope without using your legs on the rope. If you can, it's time to do it right. Take as much time between rounds as required to max bench load. … [Read more...] about Thursday 021226
Saturday 021228
For time: Back Squat, 20 reps Rest 5 minutes 800 meter run Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes 800 meter run Rest 5 minutes Overhead Squat, 20 reps … [Read more...] about Saturday 021228
Sunday 021222
Tabata 12 inch Jumps Rest 4 minutes Tabata 12 inch Jumps Rest 4 minutes Tabata 12 inch Jumps Notes: Suspend a small object 12 inches above your reach. Now jump up and touch it per Tabata Interval protocol. … [Read more...] about Sunday 021222
Tuesday 021224
Deadlift 5-4-3-2-1 reps. (total weight) Rest 5 minutes 20 inch box jump, 50 reps (record time) Rest 5 minutes 1000 meter Row (record time) … [Read more...] about Tuesday 021224
Friday 021220
Complete as many round in 20 minutes as you can of: Rope Climb Body weight bench press Notes: How many reps of bench press and how many trips up the rope can you get? … [Read more...] about Friday 021220
Wednesday 021218
1 minute each of: Glute ham developer Medicine Ball Throw Sit-up Kettlebell swings Rest Three-Five rounds for time of: 10 Front Squat Rope climb "Double Up" Rest 1 minute each of: Glute ham developer Medicine Ball Throw Sit-up Kettlebell swings … [Read more...] about Wednesday 021218
Saturday 021221
For time: 50 Sit-ups. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 21 reps. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 15 reps. Standing two minute sprint on staionary bike. 1/3 body weight Push-press, 9 reps. 50 Sit-ups … [Read more...] about Saturday 021221