Monthly Archives: September 2013

September 27, 2013

Today’s WOD 30 minute Long, Slow Distance Recovery Run (first 5 minutes barefoot) Tomorrow’s WOD 12 minute AMRAP: 12 Hang Power Cleans (95/65#) 8 Push Ups 4 Pull ups

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September 25, 2013

Today’s WOD Four rounds for time of: 400 m run 40 Air Squats Tomorrow’s WOD Hill Sprints 8x(30 second sprint, 90 second jog/walk)

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September 23, 2013

Today’s WOD Dead Lifts 10-8-6-3-3-3-3 then 8 minute AMRAP: 5 Box Jumps 10 Push Presses (55/25) 15 Sit ups Tomorrow’s WOD 30 minute Long, Slow Distance Recovery Run (first 8 minutes barefoot) For some great nutrition/diet information check out MetabolicEffect.com

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September 20, 2013

Today’s WOD 25 minute Long, Slow Distance Recovery Run (first 7 minutes barefoot) Tomorrow’s WOD 20 minute AMRAP: 400 m Run Push ups (max reps) Pull ups (max reps) Or Maybe Fight Gone Bad! 3 rounds of 1 minute @ … Continue reading

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September 18, 2013

Today’s WOD: 21-18-15-12-9-6-3 of: Kettlebell Swings (35/25) Lunges Box Jumps Tomorrow’s WOD: Sprints 8x(30 sprint; 90 jog/walk) These workouts are part of a 9-Week program found in Andy Petranek’s book Fire Your Gym

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September 16, 2013

Today’s WOD: Front Squats 10-8-8-5-5-5-5 then 7 minute AMRAP: 7 Situps 7 Arch Rocks 7 Push ups Tomorrow’s WOD: 25 minute Long, Slow Distance Recovery Run (first 5 minutes barefoot) These workouts are part of a 9-Week program found in … Continue reading

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September 13, 2013

Today’s WOD: 20 minute easy recovery run (first 5 minutes barefoot) Tomorrow’s WOD: For time: 800 m Run 50 Thrusters (45/30) 30 Pull ups These workouts are part of a 9-Week program found in Andy Petranek’s book Fire Your Gym

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September 11, 2013

Today’s WOD: 3 rounds for time of: 100m/yard Farmer’s Walk 8 Burpees 16 V-Ups 24 Sit ups Tomorrow’s WOD: Sprints 8x(30 second sprint, 90 second jog/walk) These workouts are part of a 9-Week program found in Andy Petranek’s book Fire … Continue reading

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September 9, 2013

Today’s WOD: Dead Lifts 10-7-5-5-5-5 5 minute AMRAP: 10 push Presses (45/35) 10 Air Squats Tomorrow’s WOD: 20 minute easy recovery run (first 5 minutes barefoot) These workouts are part of a 9-Week program found in Andy Petranek’s book Fire … Continue reading

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September 6, 2013

Today’s WOD: 20 minute easy recovery run Tomorrow’s WOD: 3 rounds for time of: 400 m run 21 Air Squats 15 Kettlebell Swings 9 Pull ups These workouts are part of a 9-Week program found in Andy Petranek’s book Fire … Continue reading

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