Sat, Mar 14, 2015


Workout of the Day


  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Kettlebell Swings (light wt)

—Gymnastic Strength—

  • 8 X 1 Rope climb, Rest 90 sec. between each
  • 6 X 15 sec. False-grip hang on rings


2 Person Teams – 4 Rounds For TIme:

  • 50m  Sled Pull (95#/75#)

  • 15 Medball Cleans

  • 50m Sled Pull
  • 20 Rotational Ball Slams (10/side)
  • 200m Sandbag Run (85#)

In this gem, one partner will start on the sled, the other on the medball cleans Once they have finished their respective sled/medball work, they will switch places and do the other movements. Once they are both done, one person on the team will pick up a sandbag and run 100m with it, switch to the other partner, and then run it back (both partners run there and back together). That equals 1 round.

Baker to Vegas Runners complete INSTEAD…

  • Run for 30 mins. @ 85% effort.
  • Follow with CFE Recovery WOD

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