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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!

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