Friday 05/18/2012
Workout of the day
21-15-9
Pistols
Ring rows
Wall balls
run 400 meter after the 21 and 15 reps
Thursday 05/17/2012
Workout of the day
12 minute amrap
6 sumo dl hpu
9 oh squats
12 burpee over bars
Wednesday 05/09/2012
Workout of the day
5 RNDS
5 Thrusters
10 Ring Dips
Tuesday 05/08/2012
Workout of the day
4 RNDS
25 Wall balls
40 Sit ups
Monday 05/07/2012
Workout of the day
800 meter run
10 HSPU
20 Pull ups
30 Push ups
40 Knee to elbow
30 Push ups
20 Pull ups
10 HSPU
800 meter run
Friday 05/04/2012
Workout of the day
3 RNDS
400 meter run
25 box jumps
then
21-15-9
HSPU
Ring Dips
Thursday 05/03/2012
Workout of the day
3 RNDS
21 wall balls
21 toe to bar
21 ball slams
Wednesday 05/02/2012
Workout of the day
6 RNDS
5 clean and jerks
10 burpees
Tuesday 05/01/2012
Workout of the day
4 RNDS
50 DBL unders
40 Air squats
30 Sit ups
Monday 04/30/2012
Workout of the day
Power Snatch
30-20-10
Pull ups
10-20-30
Friday 04/27/2012
Workout of the day
25 minute AMRAP
5 Deadlift
10 KB snatches
400 meter run
Thursday 04/26/2012
Workout of the day
5 RNDS
10 pullups
20 burpees
30 sit ups
40 air squats
50 DBL unders
Wednesday 04/25/2012
Workout of the day
5 RNDS
10 Hang Cleans
20 Wall balls
Tuesday 04/24/2012
Workout of the day
20 minute AMRAP
5 front squats
10 push press
50 dbl unders
Monday 04/23/2012
Workout of the day
400 meter run
50 kb swing
400 meter run
50 sit ups
400 meter run
50 push ups
400 meter run
50 air squats
400 meter run
Friday 04/20/2012
Workout of the day
Murph
Thursday 04/19/2012
Workout of the day
Annie
Wednesday 04/18/2012
Workout of the day
10 Ring dips
20 Burpees
30 Air squats
Tuesday 04/17/2012
Workout of the day
5 RNDS
10 OH squats
20 push ups
30 flutter kicks
Monday 04/16/2012
Workout of the day
30 KB C&J
50 Sit ups
40 KB snatches
40 Toe to Bar
50 KB swings
50 Sit ups
Friday 04/13/2012
Workout of the day
400 meter run
20 Snatches
30 pull ups
40 pistols
50 toe to bar
60 KB C&J
400 meter run
Thursday 04/12/2012
Workout of the day
5 RNDS
5 Dead lift
5 Front Squats
5 Push press
Wednesday 04/11/2012
Workout of the day
Deck of Death
Tuesday 04/10/2012
Workout of the day
4 RNDS
400 meter run
15 knee to elbow
30 box jumps
Monday 04/09/2012
Workout of the day
"Nate"
Friday 04/06/2012
Workout of the day
10 snatches
20 HSPU
20 Snatches
30 Box jumps
30 Snatches
40 Toe to bar
40 Snatches
Thursday 04/05/2012
Workout of the day
4 RNDS
400 meter run
25 push ups
20 ball slams
15 toe to bar
Wednesday 04/04/2012
Workout of the day
Fran
Tuesday 04/03/2012
Workout of the day
5 RNDS
50 DBL unders
30 Walking lunges
20 Wall Balls
Monday 04/02/2012
Workout of the day
21-15-9
Clean and Jerk
Ring Rows
Friday 03/30/2012
Workout of the day
15 Minute AMRAP
5 OH squats
10 Ring dips
20 Wall Balls
Thursday 03/22/2012
Workout of the day
7 Minute AMRAP
3 push press
7 Ring push ups
Wednesday 03/21/2012
Workout of the day
Dead lifts 13<1
Wall balls 1>13
Tuesday 03/20/2012
Workout of the day
20 minute AMRAP
40 DBL unders
30 Sit ups
20 KB swings
10 Toe to bar
Monday 03/19/2012
Workout of the day
"Klepto"
Friday 03/16/2012
Workout of the day
400 meter run
100 walking lunges
400 meter run
100 push ups
400 meter run
100 sit ups
Thursday 03/15/2012
Workout of the day
5 RNDS
10 push press
10 back squats
30 dble unders
Wednesday 03/14/2012
Workout of the day
"JT"
Tuesday 03/13/2012
Workout of the day
30 box jumps
20 wall balls
10 burpees
Monday 03/12/2012
Workout of the day
7 minute AMRAP
5 squat cleans
8 ring push ups
Friday 03/09/2012
Workout of the day
30 snatches
20 HSPU
30 Front squats
40 pull ups
30 Front squats
20 HSPU
30 snatches
run 400 meter between each movement
Thursday 03/08/3012
Workout of the day
15 minute AMRAP
10 Wall balls
20 walking lunges
30 DBL unders
Wednesday 03/07/2012
Workout of the day
21-18-15-12-9-6-3
Sumo DL HPU
Ring Rows
Tuesday 03/06/2012
Workout of the day
800 meter run
25 push ups
50 sit ups
75 air squats
50 sit ups
25 push ups
800 meter run
Monday 03/05/2012
Workout of the day
10 minute AMRAP
5 Thrusters
7 Ring dips
9 Box jumps
Friday 03/02/2012
Workout of the day
Zimmerman
Thursday 03/01/2012
Workout of the day
7 RNDS
3 dead lift
3 hang clean
Wednesday 02/29/2012
Workout of the day
75 DBL unders
25 Air squats
50 DBL unders
50 Air squats
25 DBL unders
75 Air squats
Tuesday 02/28/2012
Workout of the day
800 meter run
20 ring dips
30 burpees
50 ball slams
30 burpees
20 ring dips
800 meter run
Monday 02/27/2012
Workout of the day
10 Minute AMRAP
3 Chest to Bar
6 OH squats
12 Box jumps
Friday 02/24/2012
Workout of the day
EVA
Thursday 02/23/2012
Workout of the day
5 RNDS
30 Box jumps
20 Sit ups
10 Ring rows
Wednesday 02/22/2012
Workout of the day
CrossFit Total
Tuesday 02/21/2012
Workout of the day
"Helen"
Monday 02/20/2012
Workout of the day
5 RNDS
50 DBL unders
30 Slam Balls
10 Hand stand pushups
Friday 02/17/2012
Workout of the day
21-15-9
Power Clean
Thrusters
Thursday 02/16/2012
Workout of the day
3 RNDS
30 wall ball
30 box jumps
Wednesday 02/15/2012
Workout of the day
900 meter run
5 RNDS
5 sumo dl hpu
10 push ups
20 air squats
400 meter run
5 RNDS
5 Sumo dl hpu
10 push ups
20 air squats
Tuesday 02/14/2012
Workout of the day
Filthy Fifty
Monday 02/13/2012
Workout of the day
1 mile
30 pull ups
40 kb swings
30 front squats
20 tire flips
30 hang cleans
Friday 02/10/2012
Workout of the day
4 RNDS
400 meter run
50 Air squats
Thursday 02/09/2012
Workout of the day
10 Kb Snatch R arm
10 Kb Oh squat R arm
10 Toe to bar
10 Kb Snatch L arm
10 Kb Oh squat L arm
10 Toe to bar
Wednesday 02/08/2012
Workout of the day
5 RNDS
10 Ring Push ups
20 Sit ups
30 Walking Lunges
Tuesday 02/07/2012
Workout of the day
Rahoi
12 minute amrap
12 box jumps
6 thrusters
6 bar facing burpees
Monday 02/06/2012
Workout of the day
400 meter run
21-15-9
HSPU
KB Swing
Toe To Bar
Friday 02/03/2012
Workout of the day
400 meter run
30-20-10
10-20-30
Burpees box jumps
Push press
Thursday 02/02/2012
Workout of the day
"Randy"
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.
Wednesday 02/01/2012
Workout of the day
100 KB swing
90 Walking lunges
80 Slam Balls
70 Toe to Bar
60 Ring Rows
50 Flutter Kicks
40 Burpees
30 Ring dips
20 Mountain Climbers
10 Wall Climbs
Workout of the day
21-15-9
Pistols
Ring rows
Wall balls
run 400 meter after the 21 and 15 reps
Thursday 05/17/2012
Workout of the day
12 minute amrap
6 sumo dl hpu
9 oh squats
12 burpee over bars
Wednesday 05/09/2012
Workout of the day
5 RNDS
5 Thrusters
10 Ring Dips
Tuesday 05/08/2012
Workout of the day
4 RNDS
25 Wall balls
40 Sit ups
Monday 05/07/2012
Workout of the day
800 meter run
10 HSPU
20 Pull ups
30 Push ups
40 Knee to elbow
30 Push ups
20 Pull ups
10 HSPU
800 meter run
Friday 05/04/2012
Workout of the day
3 RNDS
400 meter run
25 box jumps
then
21-15-9
HSPU
Ring Dips
Thursday 05/03/2012
Workout of the day
3 RNDS
21 wall balls
21 toe to bar
21 ball slams
Wednesday 05/02/2012
Workout of the day
6 RNDS
5 clean and jerks
10 burpees
Tuesday 05/01/2012
Workout of the day
4 RNDS
50 DBL unders
40 Air squats
30 Sit ups
Monday 04/30/2012
Workout of the day
Power Snatch
30-20-10
Pull ups
10-20-30
Friday 04/27/2012
Workout of the day
25 minute AMRAP
5 Deadlift
10 KB snatches
400 meter run
Thursday 04/26/2012
Workout of the day
5 RNDS
10 pullups
20 burpees
30 sit ups
40 air squats
50 DBL unders
Wednesday 04/25/2012
Workout of the day
5 RNDS
10 Hang Cleans
20 Wall balls
Tuesday 04/24/2012
Workout of the day
20 minute AMRAP
5 front squats
10 push press
50 dbl unders
Monday 04/23/2012
Workout of the day
400 meter run
50 kb swing
400 meter run
50 sit ups
400 meter run
50 push ups
400 meter run
50 air squats
400 meter run
Friday 04/20/2012
Workout of the day
Murph
Thursday 04/19/2012
Workout of the day
Annie
Wednesday 04/18/2012
Workout of the day
10 Ring dips
20 Burpees
30 Air squats
Tuesday 04/17/2012
Workout of the day
5 RNDS
10 OH squats
20 push ups
30 flutter kicks
Monday 04/16/2012
Workout of the day
30 KB C&J
50 Sit ups
40 KB snatches
40 Toe to Bar
50 KB swings
50 Sit ups
Friday 04/13/2012
Workout of the day
400 meter run
20 Snatches
30 pull ups
40 pistols
50 toe to bar
60 KB C&J
400 meter run
Thursday 04/12/2012
Workout of the day
5 RNDS
5 Dead lift
5 Front Squats
5 Push press
Wednesday 04/11/2012
Workout of the day
Deck of Death
Tuesday 04/10/2012
Workout of the day
4 RNDS
400 meter run
15 knee to elbow
30 box jumps
Monday 04/09/2012
Workout of the day
"Nate"
Friday 04/06/2012
Workout of the day
10 snatches
20 HSPU
20 Snatches
30 Box jumps
30 Snatches
40 Toe to bar
40 Snatches
Thursday 04/05/2012
Workout of the day
4 RNDS
400 meter run
25 push ups
20 ball slams
15 toe to bar
Wednesday 04/04/2012
Workout of the day
Fran
Tuesday 04/03/2012
Workout of the day
5 RNDS
50 DBL unders
30 Walking lunges
20 Wall Balls
Monday 04/02/2012
Workout of the day
21-15-9
Clean and Jerk
Ring Rows
Friday 03/30/2012
Workout of the day
15 Minute AMRAP
5 OH squats
10 Ring dips
20 Wall Balls
Thursday 03/22/2012
Workout of the day
7 Minute AMRAP
3 push press
7 Ring push ups
Wednesday 03/21/2012
Workout of the day
Dead lifts 13<1
Wall balls 1>13
Tuesday 03/20/2012
Workout of the day
20 minute AMRAP
40 DBL unders
30 Sit ups
20 KB swings
10 Toe to bar
Monday 03/19/2012
Workout of the day
"Klepto"
Friday 03/16/2012
Workout of the day
400 meter run
100 walking lunges
400 meter run
100 push ups
400 meter run
100 sit ups
Thursday 03/15/2012
Workout of the day
5 RNDS
10 push press
10 back squats
30 dble unders
Wednesday 03/14/2012
Workout of the day
"JT"
Tuesday 03/13/2012
Workout of the day
30 box jumps
20 wall balls
10 burpees
Monday 03/12/2012
Workout of the day
7 minute AMRAP
5 squat cleans
8 ring push ups
Friday 03/09/2012
Workout of the day
30 snatches
20 HSPU
30 Front squats
40 pull ups
30 Front squats
20 HSPU
30 snatches
run 400 meter between each movement
Thursday 03/08/3012
Workout of the day
15 minute AMRAP
10 Wall balls
20 walking lunges
30 DBL unders
Wednesday 03/07/2012
Workout of the day
21-18-15-12-9-6-3
Sumo DL HPU
Ring Rows
Tuesday 03/06/2012
Workout of the day
800 meter run
25 push ups
50 sit ups
75 air squats
50 sit ups
25 push ups
800 meter run
Monday 03/05/2012
Workout of the day
10 minute AMRAP
5 Thrusters
7 Ring dips
9 Box jumps
Friday 03/02/2012
Workout of the day
Zimmerman
Thursday 03/01/2012
Workout of the day
7 RNDS
3 dead lift
3 hang clean
Wednesday 02/29/2012
Workout of the day
75 DBL unders
25 Air squats
50 DBL unders
50 Air squats
25 DBL unders
75 Air squats
Tuesday 02/28/2012
Workout of the day
800 meter run
20 ring dips
30 burpees
50 ball slams
30 burpees
20 ring dips
800 meter run
Monday 02/27/2012
Workout of the day
10 Minute AMRAP
3 Chest to Bar
6 OH squats
12 Box jumps
Friday 02/24/2012
Workout of the day
EVA
Thursday 02/23/2012
Workout of the day
5 RNDS
30 Box jumps
20 Sit ups
10 Ring rows
Wednesday 02/22/2012
Workout of the day
CrossFit Total
Tuesday 02/21/2012
Workout of the day
"Helen"
Monday 02/20/2012
Workout of the day
5 RNDS
50 DBL unders
30 Slam Balls
10 Hand stand pushups
Friday 02/17/2012
Workout of the day
21-15-9
Power Clean
Thrusters
Thursday 02/16/2012
Workout of the day
3 RNDS
30 wall ball
30 box jumps
Wednesday 02/15/2012
Workout of the day
900 meter run
5 RNDS
5 sumo dl hpu
10 push ups
20 air squats
400 meter run
5 RNDS
5 Sumo dl hpu
10 push ups
20 air squats
Tuesday 02/14/2012
Workout of the day
Filthy Fifty
Monday 02/13/2012
Workout of the day
1 mile
30 pull ups
40 kb swings
30 front squats
20 tire flips
30 hang cleans
Friday 02/10/2012
Workout of the day
4 RNDS
400 meter run
50 Air squats
Thursday 02/09/2012
Workout of the day
10 Kb Snatch R arm
10 Kb Oh squat R arm
10 Toe to bar
10 Kb Snatch L arm
10 Kb Oh squat L arm
10 Toe to bar
Wednesday 02/08/2012
Workout of the day
5 RNDS
10 Ring Push ups
20 Sit ups
30 Walking Lunges
Tuesday 02/07/2012
Workout of the day
Rahoi
12 minute amrap
12 box jumps
6 thrusters
6 bar facing burpees
Monday 02/06/2012
Workout of the day
400 meter run
21-15-9
HSPU
KB Swing
Toe To Bar
Friday 02/03/2012
Workout of the day
400 meter run
30-20-10
10-20-30
Burpees box jumps
Push press
Thursday 02/02/2012
Workout of the day
"Randy"
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.
Wednesday 02/01/2012
Workout of the day
100 KB swing
90 Walking lunges
80 Slam Balls
70 Toe to Bar
60 Ring Rows
50 Flutter Kicks
40 Burpees
30 Ring dips
20 Mountain Climbers
10 Wall Climbs
Thursday 12/29/2011
Workout of the day
1 mile run
10 RNDS
10 Air Squats
20 Sit ups
30 Double unders
Wednesday 12/28/2011
Workout of the day
1 mile run
10 RNDS
10 Air Squats
20 Sit ups
30 Double unders
Wednesday 12/28/2011
Workout of the day
12 minute AMRAP
7 Hang Clean
7 Burpee
7 Toe to Bar
Tuesday 12/27/2011
Workout of the day
15 minute AMRAP
5 Strict pull ups
10 push press
15 walking lunges
Monday 12/26/2011
Workout of the day
10>1
Slam Balls
Dips
Wall Balls
Friday 12/23/2011
Workout of the day
Fran
21-15-9
Thrusters
Pull ups
Thursday 12/22/2011
Workout of the day
Elizabeth
21-15-9
Cleans
Ring Dips
Friday 12/16/2011
Workout of the day
8 Minute
Every 30 seconds
1 Power Clean
5 Balls slams
Thursday 12/15/2011
Workout of the day
20 Minute AMRAP
10 Toe to bar
15 Burpees
20 Pull ups
25 Air squats
Wednesday 12/14/2011
Workout of the day
3 RNDS
30 Snatches
30 Box jumps
Tuesday 12/13/2011
Workout of the day
50 walking lunges
25 pull ups
30 box jumps
50 double unders
25 ring dips
40 kb swings
30 sit ups
20 hand stand push up
25 back extn
30 wall balls
Monday 12/12/2011
Workout of the day
5 RNDS
5 Thrusters
10 Chest to Bar pull ups
20 Wall Balls
Friday 12/09/2011
Workout of the day
10 minute AMRAP
10 OH squats
50 Double unders
Thursday 12/08/2011
Workout of the day
Deck of death
Wednesday 12/07/2011
Workout of the day
5 RNDS
10 Muscle Snatches
20 Box jumps
30 Double unders
Tuesday 12/06/2011
Workout of the day
20 Minute AMRAP
20 Knee to elbows
30 Air squats
40 KB swings
Monday 12/05/2011
Workout of the day
12 minute AMRAP
5 Dead lifts
8 Chest to bar pull ups
Friday 12/02/2011
Workout of the day
7 minute AMRAP
3 Sumo DL High Pull
12 Box jumps
Thursday 12/01/2011
Workout of the day
lift 10,000 pounds
cycling through
Clean
Back squat
Dead lift
1 rep at a time
Workout of the day
4 RNDS
400 Meter Run
15 Over Head Squats
Monday 01/30/2012
Workout of the day
50-40-30-20-10
Wall Balls
Double Unders
Sit ups
Friday 01/27/2012
Workout of the day
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Thursday 01/26/2012
Workout of the day
5 RNDS
15 Front Squats
50 Double Unders
Wednesday 01/25/2012
Workout of the day
Tabata Something
Tuesday 01/24/2012
Workout of the day
40 Ring push ups
10 Dead lifts
30 Wall balls
10 Dead lifts
20 Pull ups
Monday 01/23/2012
Workout of the day
20 Minute AMRAP
5 HSPU
10 Pistols
15 Toe to Bar
Friday 01/20/2012
Workout of the day
7 Minute AMRAP
12 Front squats
9 Hang cleans
6 Push press
Thursday 01/19/2012
Workout of the day
5 RNDS
10 Ring Dips
20 Burpees
30 Sit ups
Wednesday 01/18/2012
Workout of the day
5 RNDS
10 Ring dips
20 Burpees
30 Sit ups
Tuesday 01/17/2012
Workout of the day
5 Hand stand pushups
10 Pull ups
15 Box jumps
Monday 01/16/2012
Workout of the day
10 RNDS
15 Deadlifts
15 Push ups
Friday 01/13/2012
Workout of the day
8 Minute AMRAP
10 Front squats
10 push ups
10 toe to bar
Thursday 01/12/2012
Workout of the day
12 Minute AMRAP
7 thrusters
14 Ball slams
21 Box jumps
Wednesday 01/11/2012
5 RNDS
50 DBL unders
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
Tuesday 01/10/2012
Workout of the day
Death by Power cleans
Monday 01/09/2012
Workout of the day
7 minute AMRAP
3 Deadlift
10 KB snatch
Friday 01/06/2012
Workout of the day
3 RNDS
30 Power Snatches
30 Step up
Thursday 01/05/2012
Workout of the day
4 RNDS
400 meter run
25 toe to bar
Wednesday 01/04/2012
Workout of the day
100 Thrusters
5 burpees on the minute
Happy New Year
Tuesday 01/03/2012
Workout of the day
5 RNDS
400 Meter run
10 Sumo DLHPU
20 Box jumps