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GET OFF YOUR LAZY ASS

There isn’t one workout that you can do that we can guarantee to get you 100% ready for the hell that will inevitably rain down on you during The Inferno; but some combination of Crossfit, Insanity, P90X, Asylum, Running and Weight Training will get you close enough to where you need to be!  All we can tell you is that if you think you can roll off the couch and complete The Inferno, you are sadly mistaken! You’ve been warned!

Monday, August 5, 2013

WOD 8-5-2013

Sweet pea
1 round
50x Double unders
10x Box jumps
40x Double unders
20x Box jumps
30x Double unders
30x Box jumps
20x Double unders
40x Box jumps
10x Double unders
50x Box jumps

Friday, August 2, 2013

WOD 8-2-2013

Warm up: 1 mile run

5 rounds - 50/40/30/20/10 reps

Burpees
Sit-ups

Cool down: 1 mile run

Wednesday, July 31, 2013

WOD 7-31-2013

Warm up: 1 mile run

Max rounds in 10 minutes

20 Double unders
10 Burpees

Cool down: 1 mile run

Tuesday, July 30, 2013

WOD 7-30-2013

Warm up: 1 mile run

7 rounds

5 Wall climbs
7 Toes to bar
9 Box jumps (30 inch)

Cool down: 1 mile run

Monday, July 29, 2013

WOD 7-29-2013

Warm up: 1 mile run

3 rounds for total reps - 1 minute each

Burpees
Pull-ups
Push-ups
Squats
Sit-ups

Cool down: 1 mile run

Friday, July 26, 2013

WOD 7-26-2013

Warm up: 1 mile run

3 rounds - 21/15/9

Squats
Push-ups

Cool down: 1 mile run

Wednesday, July 24, 2013

WOD 7-24-2013

Warm up: 1 mile run

5 Pull-ups
10 Burpees
15 Double unders

Cool down: 1 mile run

Tuesday, July 23, 2013

WOD 7-23-201

Warm up: 1mile run

100 Squats
25 Push-ups
75 Squats
25 Push-ups
50 Squats
25 Push-ups

Cool down: 1 mile run

Monday, July 22, 2013

WOD 7-22-2013

Warm up: 1 mile run

3 rounds

Run 400m
40 Walking lunge steps
30 Sit ups
20 Push ups
10 Burpees

Cool down: 1 mile run

Sunday, July 21, 2013

WOD 7-21-2013

Warm up: 1 mile run

Max rounds in 15 minutes

5 Burpees
10 Box jumps - 24"

Cool down: 1 mile run

Saturday, July 20, 2013

WOD 7-20-2013

Warm up: 1 mile run

Max rounds in 20 minutes

5 Burpees
10 Push-ups
15 Sit-ups
20 Squats

Cool down: 1 mile run

Friday, July 19, 2013

WOD 7-19-2013

Get a good 5-10 mile run in today! Gotta start getting those miles up!

Thursday, July 18, 2013

WOD 7-18-2013

Warm up: 1 mile run

3 rounds - 21/15/9 reps

Burpee tuck-jumps
Sit-ups
Push-ups

Cool down: 1 mile run

Wednesday, July 17, 2013

WOD 7-17-2013

Warm up: 1 mile run

Max rounds in 20 minutes

15 Squats
10 Push-ups
5 Pull-ups

Cool down: 1 mile run

Tuesday, July 16, 2013

WOD 7-16-2013

Warm up: 1 mile run

100 Push-ups
150 Sit-ups
200 Squats

Cool down: 1 mile run

Monday, July 15, 2013

WOD 7-15-2013

Warm up: 1 mile run

10 Pull-ups
20 Burpees
10 Toes to bar
20 Sit-ups

Cool down: 1 mile run

Thursday, July 11, 2013

WOD 7-11-2013

Warm up: 1 mile run

3 rounds - 21/15/9 reps

Burpee tuck-jumps
Pull-ups
Sit-ups

Cool down: 1 mile run

Tuesday, July 9, 2013

WOD 7-9-2013

Warm up: 1 mile run

Max rounds in 20 minutes

5 Burpees
10 Push-ups
15 Sit-ups
20 Squats

Cool down: 1 mile run

Monday, July 8, 2013

WOD 7-8-2013

Warm up: 1 mile run

Underwater swim 25 yards
50 Squats
Underwater swim 25 yards

Cool down: 1 mile run

Saturday, July 6, 2013

WOD 7-6-2013

Warm up: 1 mile run

Max rounds in 20 minutes

5 Inverted burpees
10 Pull-ups
15 Box jumps

Cool down: 1 mile run

Wednesday, July 3, 2013

WOD 7-3-2013

Warm up: 1 mile run

Max rounds in 20 minutes

25 Pull-ups
50 Push-ups
75 Squats

Cool down: 1 mile run

Tuesday, July 2, 2013

WOD 7-2-2013

Warm up: 2 mile run

3 rounds

30 Squat jumps
15 Push-ups
30 Box jumps
15 Push-ups
30 Split squats
15 Push-ups
30 Squats

Cool down: 1 mile run

Monday, July 1, 2013

WOD 7-1-2013

Warm up: 1 mile run

Max rounds in 20 minutes

25 Squats
20 Push-ups
15 Box jumps (24 inch)
10 Burpees
5 Pull-ups

Cool down: 1 mile run

Sunday, June 30, 2013

WOD 6-30-2013

Warm up: 1 mile run

For time

Run 500m
50 Pull-ups
50 Squats
50 Push-ups
50 Sit-ups
Run 500m

Cool down: 1 mile run

Friday, June 28, 2013

6-28-2013

June 28th WOD

This one is a no-brainer! Come on out to Pioneer Square from 11am - 8pm and put yourself to the test with our mini obstacle course setup! Fastest male and female through at day's end win themselves a free entry to our August race!

Not only will you get a good workout in, but you'll also be out helping support our partner charity Action for Healthy Kids whose working to put an end to childhood obesity.

See you out there!

Thursday, June 27, 2013

WOD 6-27-2013

Warm up: 1 mile run

For time

50 Push-ups
50 Pull-ups
50 Hanging leg raises
50 Squats
50 Sit-ups
50 Jumping jacks

Cool down: 1 mile run

Wednesday, June 26, 2013

WOD 6-26-2013

Warm up: 1 mile run

5 rounds

10 Pull-ups
20 Burpees
10 Toes to bar
20 Sit-ups

Cool down: 1 mile run

Tuesday, June 25, 2013

WOD 6-25-2013

Warm up: 1 mile run

3 rounds

50 Push-ups
50 Sit-ups
50 Squats

Cool down: 1 mile run

Monday, June 24, 2013

WOD 6-24-2013

Warm up: 1 mile run

Max rounds in 20 minutes

5 Burpee pull-ups
10 Dips
15 Sit-ups

Cool down: 1 mile run

Saturday, June 22, 2013

WOD 6-22-2013

Warm up: 1 mile run

5 rounds

10 Burpees
20 Box jumps - 24 inch
30 Squats
40 Push-ups
50 Walking lunges

Cool down: 1 mile run

Friday, June 21, 2013

WOD 6-21-2013

Another distance day! Try and get a 10 mile run in, but don't do less than 5! And just to make things fun, do 100 Burpees to finish up the workout!

Thursday, June 20, 2013

WOD 6-20-2013

Warm up: 1 mile run

Max rounds in 20 minutes

10 Push-ups
20 Split Squats

Cool down: 1 mile run

Wednesday, June 19, 2013

WOD 6-19-2013

Warm up: 1 mile run

As many rounds as possible in 20 minutes

10 Pull-ups
10 Box Jumps
10 Push-ups
10 Squats

Cool down: 1 mile run

Tuesday, June 18, 2013

WOD 6-18-2013

Warm up: 1 mile run

3 rounds - 30, 20, 10 reps

Squats
Ring dips
Squats
Pull-ups
Squats
Push-ups

Cool down: 1 mile run

Monday, June 17, 2013

WOD 6-17-2013

Warm up: 1 mile run

4 rounds

25 Push-ups
25 Squat Jumps
25 Sit-ups

Cool down: 1 mile run

Sunday, June 16, 2013

WOD 6-16-2013

Happy Father's Day WOD!

It's a great day for a hike today so get out there and tackle one with a little elevation change. And just to give a little extra challenge, once you reach the top of whatever hike you're doing... Drop and do 50 Burpees! 

Friday, June 14, 2013

WOD 6-14-2013

Warm up: 1 mile run

3 rounds

50 Push-ups
50 Sit-ups
50 Squats

Cool down: 1 mile run

Thursday, June 13, 2013

WOD 6-13-2013

Warm up: 1 mile run

7 rounds

7 Pull-ups
14 Burpees
21 Squats

Cool down: 1 mile run

Wednesday, June 12, 2013

WOD 6-12-2013

Warm up: 1 mile run

10 rounds

10 Walking lunge steps, forward
10 Push-ups
10 Walking lunge steps, backward
10 Sit-ups

Cool down: 1 mile run

Tuesday, June 11, 2013

WOD 6-11-2013

Warm up: 1 mile run

50 Burpees
75 Flutterkicks (4-count)
100 Push-ups
150 Sit-ups

Cool down: 1 mile run

Monday, June 10, 2013

WOD 6-10-2013

Warm up: 1 mile run

1000 Burpees
No, that's not a typo - ONE THOUSAND BURPEES

Cool down: After 1000 Burpees, you deserve a beer!

Sunday, June 9, 2013

WOD 6-9-2013

Warm up: 1 mile run

10 rounds

400m Run
10 Pushups
10 Situps
10 Squats

Cool down: 1 mile run

Saturday, June 8, 2013

WOD 6-8-2013

Warm up: 1 mile run

100 Push-ups
150 Squats
200 Sit-ups

Cool down: 1 mile run

Friday, June 7, 2013

WOD 6-7-2013

Warm up: 1 mile run

Max rounds in 20 minutes

25x Squats
20x Push-ups
15x Box jumps (24 inch)
10x Burpees
5x Pull-ups

Cool down: 1 mile run

Thursday, June 6, 2013

WOD 6-6-2013

Warm up: 1 mile run

20 rounds

5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups

Cool down: 1 mile run

Wednesday, June 5, 2013

WOD 6-5-2013

Today's WOD

Warm up: 100 Single jump rope

Max rounds in 20 minutes
15x Squats
10x Push-ups
5x Pull-ups

Cool down: 1 mile run

Tuesday, June 4, 2013

WOD 6-4-2013

Warm up: 1 mile run

As many rounds as possible in 20 minutes

5 Star jumps
5 Squats
5 Broad jumps

Cool down: 1 mile run

Monday, June 3, 2013

WOD 6-3-2013

Warm up: 1 mile run

As many rounds as possible in 20 minutes (Put a vest on if you've got it)

10 Push-ups
10 Box Jumps - 24" box

Cool down: 1 mile run

Sunday, June 2, 2013

WOD 6-2-2013

Warm up: 1 mile run

Lets get a burn in today! Do 1000 lunges - use any variation of lunges needed to get to 1000. Just get there!

Cool down: 1 mile run

Saturday, June 1, 2013

WOD 6-1-2013

Warm up: 1 mile run

100 Walking lunge steps
75 Jumping jacks
50 Squat jumps
25 Pull-ups
50 push-ups
75 sit-ups
100 Squats

Cool down: 1 mile run

Friday, May 31, 2013

WOD 5-31-2013

Warm up: 1 mile run

Max rounds in 20 minutes

10 Push-ups
10 Sit-ups
10 Squat jumps

Cool down: 1 mile run

Thursday, May 30, 2013

WOD 5-30-2013

Today we are getting 4 miles in, but not a normal 4 miles. Do 100 squats after mile 1, 100 push-ups after mile 2, and 100 sit-ups after mile 3. Use mile 1 and 4 as your warm up and cool down.

Wednesday, May 29, 2013

WOD 5-29-2013

Warm up: 1 mile run

100 Burpees w/ 10 double unders every minute on the minute

Cool down: 1 mile run

Tuesday, May 28, 2013

WOD 5-28-2013

Warm up: 1 mile run

Max reps in 20 minutes

Pull-ups
Push-ups
Squats

Cool down: 1 mile run

Sunday, May 26, 2013

WOD 5-26-2013

Warm up: 1 mile run

100 Squats
Run 1 mile
50 Pull-ups
Run 1 mile
50 Push-ups
Run 1 mile
100 Sit-ups
Run 1 mile

Cool down: 1 mile run

Saturday, May 25, 2013

WOD 5-25-2013

Warm up: 1 mile run

400m Run
50 Pull-ups
50 Squats
50 Push-ups
50 Sit-ups
400m Run

Cool down: 800m run

Friday, May 24, 2013

WOD 5-24-2013

Warm up: 1 mile run

500 Walking lunge steps (Every two minutes and perform 10 push-ups)

Cool down: 800m run

Thursday, May 23, 2013

WOD 5-23-2013

Warm up: 1 mile run

Max rounds in 20 minutes

400m Run
20 Push-Ups

Cool down: 800m run

Wednesday, May 22, 2013

WOD 5-22-2013

Warm up: 1 mile run

10 rounds

10 Burpees
10 Pushups

Cool down: 1 mile run

Tuesday, May 21, 2013

WOD 5-21-2013

Today's WOD

Warm up: 1 mile run

5 rounds

30 Squat-jumps
30 Push-ups

Cool down: 1 mile run

Monday, May 20, 2013

WOD 5-20-2013

Warm up: 1 mile run

5 rounds - Record total reps

1 Minute Box jumps - 24" Box
15 seconds rest
1 Minute Box jumps - 24" Box
15 seconds rest
1 Minute Box jumps - 24" Box
15 seconds rest

Cool down: 800m run

Sunday, May 19, 2013

WOD 5-19-2013

We warned you that yesterday was just a warm up! Go out and double whatever you ran yesterday and you should be getting 10-20 miles in.

Saturday, May 18, 2013

WOD 5-18-2013

This is going to be a weekend of getting some mileage in! Go out and get 5-10 miles in today. But don't worry that's just a warm up for tomorrow!

Friday, May 17, 2013

WOD 5-17-2013

Today's WOD

Warm up: 1 mile run

Max rounds in 20 minutes

25 Squats
20 Push-ups
15 Box jumps - 24"
10 Burpees
5 Pull-ups

Cool down: 800m run

Thursday, May 16, 2013

WOD 5-16-2013

Warm up: 1 mile run

10 rounds - 20-18-16-14-12-10-8-6-4-2x reps

Pull-ups
Burpees
Push-ups
Sit-ups
Squats

Cool down: 1 mile run

Wednesday, May 15, 2013

WOD 5-15-2013

Warm up: 1 mile run

3 rounds - 21-15-9x reps

Burpee tuck jumps
Pull-ups
Sit-ups

Cool down: 800m run

Tuesday, May 14, 2013

WOD 5-14-2013

Warm up: 1 mile run

3 rounds

15 Pull-ups
30 Push-ups
45 Squats

Cool down: 800m run

Monday, May 13, 2013

WOD 5-13-2013

Today's WOD

Warm up: 800m run

2 rounds - 12 reps each exercise

Push-ups
Sit-ups
Pull-ups
Squats
Knees to elbows
Double unders
Dips
Walking lunges
Pistols
Mountain climbers
Handstand push-ups
Burpees

Cool down: 800m run

Sunday, May 12, 2013

WOD 5-12-2013

Happy Mothers Day! Today's WOD is all about family! So grab your mom and go on a long walk/run together! And if you want to truly test yourself have her get on your back for part of the time!

Saturday, May 11, 2013

WOD 5-11-2013

Warm up: 800m run

For Time:

1200m Run
100 Push-ups
150 Sit-ups
200 Squats
1200m Run

Cool down: 800m run

Friday, May 10, 2013

WOD 5-10-2013

It's about time to start working on getting some mileage in. So get out on a track, the road, a treadmill or a trail and run as far as you can in 1 hour! Don't forget to post your results of your run here!

Thursday, May 9, 2013

WOD 5-9-2013

Max rounds in 10 minutes

7 Wide Push-ups
7 Pull-ups
7 Military Push-ups
7 Box Jumps - 24"

Cool down: 800m run

Wednesday, May 8, 2013

WOD 5-8-2013

Warm up: 800m run

Intervals - Set up 2 cones 10m apart.

First round run 10m, every minute on the minute add 10m.
Second round run 2 lengths, third round 3 lengths, etc.
You're adding one return trip every minute until you can no longer continue.

Cool down: 800m run

Tuesday, May 7, 2013

WOD 5-7-2013

Warm up: 800m run

10 rounds (Rest 30 seconds between rounds)

100m Sprint
10 Pull-ups
100m Sprint
10 Burpees

Cool down: 800m run

Monday, May 6, 2013

WOD 5-6-2013

Warm up: 800m run

15 minute AMRAP

10 Burpee Box Jumps
10 Lunges
20 Double Unders

Cool down: 400m run

Sunday, May 5, 2013

WOD 5-5-2013

Warm up: 800m run

3 rounds

30m Burpee-broad jumps
30m Reverse walking lunge
15 Pull-ups
15 Sit-ups

Cool down: 800m run

Saturday, May 4, 2013

WOD 5-4-2013

Run/walk 3 miles with any 50lb object. The more awkward the better! No weighted vests!

Friday, May 3, 2013

WOD 5-3-2013

It's an amazing day here in the Northwest! Take advantage of it and go for a run or a bike. Get a minimum of 5 miles in if you run and 25 if you bike.

Thursday, May 2, 2013

WOD 5-2-2013

Warm up: 800m run

5 rounds (Time each round, rest 3 minutes between rounds)

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Cool down: 800m run

Wednesday, May 1, 2013

WOD 5-1-2013

Warmup: 800m run

1200m Run
100 Push-ups
150 Sit-ups
200 Squats
1200m Run

Cool down: 800m run

Tuesday, April 30, 2013

WOD 4-30-2013

Warm up: 800m run

20 minute AMRAP

15 Pull-ups
10 Pistols
5 Handstand push-ups

Cool down: 800m run

Monday, April 29, 2013

WOD 4-29-2013

Warm up: 800m run

2 rounds

30 Squat jumps
15 Push-ups
30 Box jumps
15 Push-ups
30 Split squats
15 Push-ups
30 Squats

Cool down: 800m run

Sunday, April 28, 2013

WOD 4-28-2013

Warm up: 800m run

3 rounds

33 Box jumps
33 Walking lunge steps
33 Squats

Cool down: 800m run

Saturday, April 27, 2013

WOD 4-27-2013

Warm up: 800m run

25 Minute AMRAP

20 Squats
20 Push-ups
20 Sit-ups
20 Burpees
Run 100m

Cool down: 800m run




Friday, April 26, 2013

WOD 4-26-2013

Warm up: 800m run

20 min AMRAP

25 Squats
20 Push-ups
15 Box jumps (24 inch)
10 Burpees
5 Pull-ups

Cool down: 800m run

Thursday, April 25, 2013

WOD 4-25-2013

Warm up: 800m run

100 Squats
100 Pull-ups
100 Sit-ups
100 Push-ups

Cool down: 800m run

Wednesday, April 24, 2013

WOD 4-24-2013

Warm up: 800m run

20 minute AMRAP

5 Wide grip pull-ups
10 Burpees
15 Double unders

Cool down: 800m run

Tuesday, April 23, 2013

WOD 4-23-2013

Warm up: 800m run

As many rounds as possible in 20 minutes

15 Squats
10 Push-ups
5 Pull-ups

Cool down: 800m run

Monday, April 22, 2013

WOD 4-22-2013

Warm up: 1 mile run

2 rounds for time

30 Squat jumps
15 Push-ups
30 Box jumps
15 Push-ups
30 Split squats
15 Push-ups
30 Squats

Cool down: 800m run

Sunday, April 21, 2013

WOD 4-21-2013

Warm up: 800m run

50 Pull-ups
50 Burpees
50 Box jumps
50 Push-ups
50 Sit-ups
50 Walking lunge steps
50 Knees to elbows
50 Dips
50 Double unders
50 Squats

Cool down: 800m run

Saturday, April 20, 2013

WOD 4-20-2013

Looks like a great day here in the Northwest so lets move this workout outside!

Go for a run today, try and get at least 5 miles in, but make them hilly! If you can't find a hill then stop and do 50 squats every mile to get those legs burning!

Friday, April 19, 2013

WOD 4-19-2013

Warm up: 800m run

4 rounds: 40-30-20-10x reps

Walking lunge steps, forward
Push-ups
Walking lunge steps, reverse
Sit-ups

Cool down: 800m run

Thursday, April 18, 2013

WOD 4-18-2013

Warm up: 800m run

4 rounds

400m Run
40 Squats
40 Push-ups
40 Leg Raises

Cool down: 800m run

Wednesday, April 17, 2013

WOD 4-17-2013

Warm up: 800m run

For time

20 Push-ups
35 Squats
20 Plyo push-ups
35 Split squats
20 Clapping push-ups
35 Broad jumps
20 Incline push-ups
35 Lateral hops (over 12")
20 Decline push-ups

Cool down: 800m run

Tuesday, April 16, 2013

WOD 4-16-2013

Warm up: 800m run

70 Push-ups
60 Double unders
50 Sit-ups
40 Squats
30 Dips
20 Box jumps
10 Burpees

Cool down: 800m run

Monday, April 15, 2013

WOD 4-15-2013

Warm up: 800m run

5 rounds

15 Pull-ups
15 Squats
15 Box jumps - 24" Box
15 Double unders
15 Push-ups

Cool down: 800m run

Sunday, April 14, 2013

WOD 4-14-2013

Just because it's raining outside doesn't mean you get to skip a workout! That's what that thing called a roof is for!

Warm up: 800m run

10 rounds on a treadmill w/ no break

2 minute run @ highest elevation

30 second run w/ no elevation

Cool down: 800m run

Saturday, April 13, 2013

WOD 4-13-2013

Warm up: 800m run

Push-up pyramids with a twist!

1,2,3.....14,15,15,14.....3,2,1

But...

Sprint 100m in between each new set.

Cool down: 800m run


Friday, April 12, 2013

WOD 4-12-2013

Warm up: 800m run

5 rounds

800m Run
20 Push-ups
800m Run
20 Burpees

Cool down: 800m run

Thursday, April 11, 2013

WOD 4-11-2013


Throwing a change up at you today. Go find a pool, lake, or some body of water and get your swim on. Gotta get ready to gut it out come August!

Warm up: 50m swim

For time

800m Swim

Cool down: 50m swim

Wednesday, April 10, 2013

WOD 4-10-2013

Warm up: 1 mile run

For time

800m Run
50 Double unders
10 Box jumps
40 Double unders
20 Box jumps
30 Double unders
30 Box jumps
20 Double unders
40 Box jumps
10 Double unders
50 Box jumps
800m Run

Cool down: 800m run

Tuesday, April 9, 2013

WOD 4-9-2013

Warm up: 1 mile run

3 rounds

30 Burpee-broad jumps
30 Reverse walking lunge
15 Pull-ups
15 Sit-ups

Cool down: 800m run

Monday, April 8, 2013

WOD 4-8-2013

Today's WOD

Warm up: 800m run

For time

1600m on a track, using either Bear Crawl, Crab Walk, or Broad Jump to move

Cool down: 800m run

Sunday, April 7, 2013

WOD 4-7-2013

Warm up: 800m run

As many rounds as possible in 20 minutes

1x Bear crawl 20m out/20m back 
2x Pull-ups 
3x Burpees 
4x Sit-ups 
5x Push-ups 
6x Lunges (L+R=1 rep)

Cool down: 800m run

Saturday, April 6, 2013

WOD 4-6-2013 Centuries

Warm up: 800m run

100 Calorie run on treadmill @ highest elevation
100 Push-ups
100 Sit-ups
100 Squats
100 Burpees
100 Calorie row

Cool down: 800m run

Friday, April 5, 2013

WOD 4-5-2013


Warm up: 800m run

10 rounds

800m Run
10 Burpees

Cool down: 800m run

Thursday, April 4, 2013

WOD 4-4-2013 50's

Warm up: 1 mile run

50 Push-ups
50 Pull-ups
50 Hanging leg raises
50 Sit-ups
50 Squats
50 Lunges

Cool down: 800m run

Wednesday, April 3, 2013

WOD 4-3-2013


Warm up: 800m run

5 rounds

20 Squats
20 Push-ups
20 Walking lunge steps
20 Sit-ups
400m Run

Cool down: 800m run

Tuesday, April 2, 2013

WOD 4-2-2013


Warm up: 1 mile run

100 Walking lunge steps
75 Sit-ups
50 Squat jumps
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats

Cool down: 1 mile run

Monday, April 1, 2013

WOD 4-1-2013


Another beautiful day in the Northwest! Go outside, find a track and get your workout on!

Warmup: 1 mile run

10 rounds w/ 30 second rest between sets

100m Sprint
10 Pushups
100m Sprint
10 Burpees

Cool down: 800m run

Sunday, March 31, 2013

WOD 3-31-2013


Go on an Easter egg hunt, but run through it speed demon style!

If you don't have any eggs to hide then take advantage of the amazing Northwest weather and go out for a long bike, hike or run! Make it a LONG one though!

Saturday, March 30, 2013

WOD 3-30-2013


Warm up: 800m run

As many rounds as possible in 25 minutes.

5 Pull-ups
10 Lunges
20 Pushups
40 Squats
80 Double-unders

Cool down: 800m run

Friday, March 29, 2013

WOD 3-29-2013 Dirty 30!


Warm up: 1 mile run

3 rounds

30x Pushups
30x Lunges
30x Wide Pushups
30x Squauts
30x Burpees
30x Box Jumps - 24"

Cool down: 800m run

Thursday, March 28, 2013

WOD 3-28-2013


You're getting a total body workout w/ today's WOD!

Warm up: 1 mile run

As many rounds as you can do in 25 minutes.

5x Burpees
10x Pushups
15x Situps
20x Squats

Cool down: 1 mile run