Logo

divider

lazy

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!

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