August 05th, 2011

WOD is “Workout of the Day.” Sportrock-FFX posts the workout after class on Wednesdays as well as homework WODs to be done outside of our class meeting time.

February 24th, 2014

For Time

  • 400m Run
  • 100 SDHP’s (25-35lb KB)
  • 75 Thrusters (45lb-95lb)
  • 50 Push-ups
  • 25 Ring Dips
  • 10 Lock-off Pull-ups until failure
  • 400m Run

February 24th, 2014

For Time

  • 100 Box Jumps
  • 100 Jumping Pull-Ups
  • 100 Kettle Bell Swings
  • 100 Lunges
  • 100 Push Press
  • 100 Wall Balls
  • 100 Single Unders

February 06th, 2014

4 Rounds For Time

  • 5 Hand Stand Shoulder Taps
  • 10 Check to Bar Pull-Ups
  • 15 Dips
  • 20 Single Leg Deadlifts
  • 25 Cradle Squats

January 21st, 2014

legwarmers

4 Rounds for time:

  • 400m Run
  • 15 8pt. Burpees
  • 15 Jumping Squats
  • 15 Step-ups (18-24″)
  • 15 Reverse Lunges

January 02nd, 2014

nye
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 for time:
  • Push-ups
  • Pull-ups
  • Sit-ups
  • Squats

December 12th, 2013

hotel

Warm-up: 2 mile run

WOD – For time:
100 Air Squats
100 Lunges
100 Burpees

September 24th, 2013

ghost
5 Rounds for time:
  • 15 Rainmakers
  • 10 Windshield Wipers
  • 5 Overhead Squats
  • 1 Farmer’s Carry

September 24th, 2013

peyton
4 Rounds for time:
  • Run 400m
  • 15 Knees to Elbows
  • 15 Banana Boats
  • 15 Sit-ups
  • 15 V-Sits

September 19th, 2013

blackbear
4 Rounds for Time
  • 50M Bear Crawl
  • 50M Sprint
  • 25 Walking Lunges
  • 25 Beck’s Burpees

September 19th, 2013

coopers
For Time
  • Run 10K
  • 60 Squats
  • 60 Dips
  • 60 Push-ups
Next Page »