10/28/14 Benchmark Tuesday

“Chelsea” 30 Rounds – EMOM  5 Pull Ups  10 Push Ups  15 Air Squats  If you do not keep up with the EMOM, it becomes an AMRAP

10/27: Mandy "Thriller" Johnson's Birthday WOD

Mandy “Thriller”Johnson Birthday WOD Born 10/27/1977..37 years ago! 800m Run 10 Pull-ups 400m Run 27 Goblet Squats (53/35) 400m Run 19 Kettlebell Swings (53/35) 400m Run 77 Wall Balls (20/14) with 5 Penalty Burpees for Drops/Stops 400m Run 37 Burpees 800m...

Benchmark Tuesday – FILTHY FIFTY

“Filthy Fifty” For time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 KBS (35) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45) 50 Back extensions 50 Wall balls (20/14) 50 Burpees 50 Double...

10/14/14

Benchmark Tuesday “Helen” 3 Rounds for Time 400m Run 21 Kettle Bell Swings 12 Pull Ups

10/6/14

Warm Up 800m Row/1000m Run 25 Push Ups 25 Air Squats 25 Sit Ups  100 Singles Goblet Squats – 12 EMOM for 5 Minutes WOD 5 Rounds For Time  20 KBS (53/35) 15 Air Squats 10 Burpees 5 T2B 400m...
WORKOUT OF THE DAY