Workout of the Day: 30 November 2011

“Helen”

3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups

GWM Exercise

Workout of the Day: 29 November 2011

“Drake”

25 Deadlifts
400m Run
20 Deadlifts
400m Run
15 Deadlifts
400m Run
10 Deadlifts
400m Run
5 Deadlifts

WM Exercise

Workout of the Day: 28 November 2011

“Candy”

5 Rounds AQAP:
20 Pull-Ups
40 Push-Ups
60 Squats

G Exercise

Workout of the Day: 27 November 2011

"Rest Day"

Workout of the Day: 26 November 2011

"Rest Day"

Workout of the Day: 25 November 2011

“Karen”

150 Wall Balls


W Exercise

Workout of the Day: 24 November 2011

“Lucy”

5 rounds for time:
5 Pull-Ups
10 Burpees
400m Run


MG Exercise

Workout of the Day: 23 November 2011

“Jackie”

1000m Row
50 Thrusters
30 Pull-Ups



MGW Exercise

Workout of the Day: 22 November 2011

“Jeremy”

3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees

GW Exercise

Workout of the Day: 21 November 2011

Interval Run x 6-8:

400m sprint/run
400m walk

M Exercise

Workout of the Day: 20 November 2011

"Rest Day"

Workout of the Day: 19 November 2011

"Rest Day"

Workout of the Day: 18 November 2011

"Cindy"

AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

G Exercise

Workout of the Day: 17 November 2011

“Nancy”

5 rounds for time:
400m run
14 Overhead squats (m:95lbs/w65lbs)

WM Exercise

Workout of the Day: 16 November 2011

“Why am I doing this 5 Times?”

20 Squats
20 Wallballs
20 Lunges
20 Push-Ups
200m Run

WMG Exercise

Workout of the Day: 15 November 2011

“Hermanater”

5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run

MG Exercise

Workout of the Day: 14 November 2011

“Isabel”

30 Snatch (95lbs)

W Exercise

Workout of the Day: 13 November 2011

"Rest Day"

Workout of the Day: 12 November 2011

"Rest Day"

Workout of the Day: 11 November 2011

120 – 60s x 8

Run/Sprint 120 Seconds
Walk 60 Seconds

M Exercise

Workout of the Day: 10 November 2011

“Diane”

21-15-9
Deadlifts
Hand Stand Push-Ups

GW Exercise

Workout of the Day: 9 November 2011

"Jackie"

1000 m Row
50 pound thrusters (45 lbs)
30 pull-ups

* 45 pound = Bar

MGW Exercise

Workout of the Day: 8 November 2011

3 Rounds AQAP:

25 KB Swings
25 KB Deadlifts
400m Run

WM Exercise

Workout of the Day: 7 November 2011

“Barbara”

5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

G Exercise

Workout of the Day: 6 November 2011

"Rest Day"

Workout of the Day: 5 November 2011

"LUMBERJACK 20"

For time:

20 Deadlifts / Run 400m

20 KB swings / Run 400m

20 Overhead Squats / Run 400m

20 Burpees / Run 400m

20 Pullups / Run 400m

20 Box jumps / Run 400m

20 DB Squat Cleans / Run 400m

Workout of the Day: 4 November 2011

"Grace"

30 Clean and Jerks

W Exercise

Workout of the Day: 3 November 2011

"Murph"

1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run

MG Exercise

Workout of the day: 2 November 2011

"Eva"

5 Rounds for Time:
800m Run
15 KB Swings
10 Pull-Ups

MGW Exercise

Workout of the Day: 1 November 2011

"Fran"

3 Rounds for Time:
21-15-9 Reps
Thrusters (95lbs.)
Pull-Ups

GW Exercise