Workout of the Day's tag archives

Tuesday the 21st of February, 2012

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees SCORES Open Participants: NO WOD! 30 minutes Skill & weakness work 4 rounds, Row 30 seconds on, 30 seconds off at 90% of best 500 meter pace. 20 minutes stretch/mobility.
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Monday the 20th of February, 2012

Front Squat 5-3-1+ (75-85-95%) Romanian Deadlift 7-7-7 Rest as needed 1 round every minute for 10 minutes 5 Front squat (165/103) 1 Thruster SCORES Rest 3 minutes 30 Floor wipers (135/95) Skill of the week: Rope climb Challenge of the Week: 100 Airdyne or Concept 2 calories for time
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Sunday the 19th of February, 2012

Bench Press 3-3-3+ (70-80-90%) Rest as needed Coaches Choice!
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Saturday the 18th of February, 2012

9am 305 Workout 11am WOD-Coaches Choice!
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Friday the 17th of February, 2012

Deadlift 3-3-3+ (70-80-90%) Rest as needed 21-15-9 Wall Ball 20/14 Kettlebell Swing 70/53 Burpee 12 minute time limit SCORES Supplement: 3x10 Glute Ham Raise 3x20 GHD sit up, unbroken
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Thursday the 16th of February, 2012

“WTF?” Row 1000 meters 15 muscle ups 5 rope climbs Run 1000 meters 10 muscle ups 5 rope climbs 200 double unders 5 muscle ups 5 rope climbs If you cannot do muscle ups, 1 pull up & 1 ring dip per muscle up. If you cannot climb rope, sub with 3 floor rope climbs per rep. If you cannot do double unders, substitute with 50 burpees. SCORES Last completed 8.4.11
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Wednesday the 15th of February, 2012

Press 3-3-3+ (70-80-90%)   Rest as needed Tabata Push Press 95/63 Rest 2 minutes Tabata Push Ups Rest 2 minutes Accumulate 90 seconds in L Sit SCORES
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Monday the 13th of February, 2012

Front Squat 3-3-3+ (70-80-90%) Romanian Deadlift 6-6-6 Rest as needed 3 rounds for reps 1 minute max reps thrusters 95/63 1 minute max reps chest to bar pull ups 1 minute rest After final rest minute, 100 butterfly sit ups for time SCORES PICTURES FROM SUNDAY - courtesy of Carole Hansen Skill of the week: Double Unders Challenge of the Week: Max unbroken double unders
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Sunday the 12th of February, 2012

No classes today BIG TROUBLE in little haiti 8am-9am Registration WOD 1 starts @ 9am LIVE SCORING
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Friday the 10th of February, 2012

Deadlift 5-5-5+ (65-75-85% of training max) Add 10lbs to training max that you used last cycle Rest and recover 21-15-9 Kettlebell Sumo-deadlift high-pull 15' rope climb, 3 ascents (10 minute cap) SCORES Optional supplement Glute ham raises
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