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Workout of the Day 1 February 2014

1/31/2014

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"Murph"

1600m run
100 pull ups
200 push ups
300 squats
1600m run
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Workout of the Day 31 January 2014

1/30/2014

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4 rounds, rest as needed between rounds

500m row

Best time counts

Cash out:

3 rounds for time

8 GHD Sit ups

12 Jumping Lunges

16 Double Unders

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Workout of the Day 30 January 2014

1/30/2014

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For Time:

30 bent over rows 
30 overhead walking lunges 
Run 400
20 bent over rows
20 overhead walking lunges
Run 400
10 bent over rows
10 overhead walking lunges
Run 400
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Workout of the Day 29 January 2014

1/29/2014

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Front Squat
2-2-2-2-2

Then,

"Fran makes the man"

21-15-9
Man Makers (7.5/12kg)
Pull Ups
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Workout of the Day 28 January 2014

1/27/2014

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Strict Press
2-2-2-2-2

Then,

"Face Slap Annie"

50-40-30-20-10
Wall Balls (14/20)
Double Unders
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Workout of the Day 27 January 2014

1/26/2014

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Back Squat

4-4-4-4-4

Then,

Bear complex

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Workout ofthe Day 24 January 2014

1/23/2014

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Bench Press
3-3-3-3-3

Then,

Surprise Benchmark WOD
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Workout of the Day 23 January 2014

1/22/2014

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Front Squat
4-4-4-4-4

Then, 

5 rounds, 2 minutes on, 1 minute off, max reps:
Goblet Squats (16/24)
Push Ups

Do as many reps as possible of each movement before moving to the next one. Count total reps.
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Workout of the Day 22 January 2014

1/21/2014

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Strict Press 
4-4-4-4-4

Then, 

AMRAP 12 Min

5 Kettlebell Snatches Right (12/20kg)
5 Kettlebell Snatches Left (12/20kg)
10 Wall Balls (14/20lbs)
15 Double Unders
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Workout of the Day 21 January 2014

1/20/2014

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Deadlift
4-4-4-4-4

Then,

3 Rounds for time:

4 Deadlifts (60%)
15 Pull ups
400m Run
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  • ÜBER UNS
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  • NEWS
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