WOD March 31

Part 1
3x10
Push ups
Sit ups
Pull ups
Squats
Back ext

Part 2
Bench Press
5x5x5

Part 3
Start the timer for the first minute do 1 burpee for the second minutes do 2 burpees, the third minute do 3 carry on till you cant do the burpees in the minute.

Warm up

3x10

Push ups

Sit ups

Back ext

Pull ups

Squats

Part 2

Deadlifts

3-3-3-3-3

Part 3

200 skips

25 wall balls

150 skips

25 wall balls

100 skips

25 wall balls

Workout of the Day March 23, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.

Part 1

3 Rounds
10 Squats
10 Back Ext

***Couch Stretch***

Part 2

Back Squat

5-5-3-3-2

Part 3

25 Push ups
35 Pull ups
45 Kettlebell swings
55 Sit ups
60 Burpees

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

12 min

2 Manmakers
4 Ball Slams
8 Ring Rows

For the ball slams, use a non bouncy med ball, raise it above your head and slam it into the floor, pick up and repeat. If you have a completely non bouncy ball and can't catch it on the first bounce, do what you can.  See vid below for manmakers too.

Workout of the Day March 18, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds


10 push ups
10 situps
10 squats
10 back ext

Part 2

30 min

Run 0.5mi or row 800M or bike 1.5mi or 4 min
4 manmakers
6 pull ups
8 dips

Don't go balls out. Keep a steady pace.
Stretch and water after.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5

Keep it on the lighter side and focus on moving the weight fast.

Part 3

3 rounds

bike  3 min
rest/ walk to stairs
sandbag carry up & down stairs 3 min

Workout of the Day March 15, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch***

Part 2

Back Squat

2-2-2-2-2-2

Part 3

Run 0.25mi or row 400M or bike .75mi or 2 min
21 Goblet Squats
21 push ups
15 goblet squats
15 Push ups
9 goblet squats
9 push ups
Run 0.25mi or row 400M or bike .75mi or 2 min

Alt Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Bike 0.75mi or 2 min
21 air Squats
21 push ups
15 air squats
15 Push ups
9 air squats
9 push ups
Bike 0.75mi or 2 min
 Go to push ups from the knees if you begin to fail from the toes.

Part 3

Accumulate a total of 3 min prone plank
This can be broken down into as many sets as needed, just track time for the 3 min total.

Workout of the Day March 10, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready. Get ready to run.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext


Part 2


4 Rounds

Run 0.5mi or Row 700M or bike 1.5 mi or 4 min
6 Towel Pull ups
40 Sit ups



You can use a towel or grab the battle ropes and hang them over top of the pullup rig. Do the standard version.


Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 4 Rounds

Bike 1.5mi
accumulate a total plank time of 1 min

If you last 30 seconds, and rest 30 seconds, you still need to accumulate another 30 seconds to gain the 1 min plank hold.

Workout of the Day March 7, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat
5-5-3-3-3
 Keep weights moving fast. These shouldn't be too much of a grind.

Part 3

7 Rounds
1 min manmakers
30 seconds wallballs
30 seconds rest




Alt Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
1 min Bike hard 
30 Seconds rest
30 Seconds Dumbell Push Press
30 seconds sit ups
30 seconds rest

Stretch

Workout of the Day March 2, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort Pull ups

This is not a race! Rest as needed. Use a spotter for the bench. Try pullups, go to ring rows if you gas out totally. Choose a weight you can get at least 10 reps with in the first round.

Stretch and water.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Bike 0.75 or Run 0.25 or Row 400M
 12 Ring Rows
21 Kettlebell Swings

Kettlebells can be to just eye level, if you're feeling ok with it go to overhead with the swings.