Posts in: (WOD) Work Out of The Day

"Dirty Girl"

Posted by: Luke

25 burpees 25 kb swings 500 meter row 20 burpees 20 kb swings 500 meter rows 15 burpees 15 kb swings 500 meter rows 10 burpees 10 kb swing 500 meter rows 5 burpees 5 kb swings 500 meter rows Share the knowledge: Tweet
Share the knowledge:

"Jonny Boi"

Posted by: Luke

50 Sit ups 21 Strict pull ups 21 Push press #95/#65 400 Meter run 15 Strict pull ups 15 Push press #115/#85 800 Meter run 9 Strict pull ups 9 Push press #135/#105 1 Mile run 50 Sit ups Share the knowledge: Tweet
Share the knowledge:

All Pro Dad

Posted by: Luke

Alright Moms and Dads, the weather has finally broken. Turn off the tube and get outside with your kids. They get stir crazy too and it’s been HOT for long enough. Don’t just sit around and watch them run. Get up and get involved. Run, jump, lunge and play tag. It’s good for everyone. Try this family wod. [...]
Share the knowledge:

"Hold Your Own Weight"

Posted by: Luke

Warm Up 800 meter run 5 Rounds of 25 Overhead Lunges Add weight each round 50 Superman/ 50 Sit ups 25/25, 15/15, 10/10, 5/5 Work: Partner up Body Weight Deadlift/Burpee Ladder 10,9,8,7,6,5,4,3,2,1 Share the knowledge: Tweet
Share the knowledge:

Knees to Bows

Posted by: Luke

  Warm up- Inch worm 1+ burpee 3x rounds Core- 21 knees to elbows 25 sit ups 50 crunches 4x rounds Work-  10,9,8,7,6,5,4,3,2,1, 1 min rest 10 again  KB swing, shoulder press, pull up Share the knowledge: Tweet
Share the knowledge:

Knees to Bows

Posted by: Luke

  Warm up- Inch worm 1+ burpee 3x rounds Core- 21 knees to elbows 25 sit ups 50 crunches 4x rounds Work-  10,9,8,7,6,5,4,3,2,1, 1 min rest 10 again  KB swing, shoulder press, pull up Share the knowledge: Tweet
Share the knowledge:

Hardest MFNWOD ever

Posted by: Luke

You must be kidding me. 100 burpees in the middle of a workout. That’s what North West Tuscon programmed today. It is by far the hardest one I have ever completed. WARNING DO NOT TRY THIS AT GLOBO GYM. 800 meter run 15x deadlifts #275 500 meter row 15x box jump 36″ 50x burpees 2 [...]
Share the knowledge:

Tabata Tuesday (Torture for Time)

Posted by: Luke

Warm Up 5 min of Jump Rope 2 min of Sit Ups 400 meter run for time Tabata 20 seconds of work 10 seconds of rest 8 rounds for each exercise 1. Pistols-alternate legs 4 rounds each 2. Push Ups 3. Pull Ups 4. Bottoms 2 Bottoms Squats 5. Handstand Holds 6. Jumping Lunge 7. [...]
Share the knowledge: