Workout of the Day – July 17 2014
LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls
Workout of the Day – July 10 2014
LIFT: Press – 5 RM WOD: “The Ghost” 6 Rounds 1 min. Row for Cal. 1 min. Burpees 1 min Double under’s Rest 1 min
Workout of the Day – July 4 2014
SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap
Workout of the Day – June 20 2014
LIFT: Snatch – 7 x 1 WOD: 800m Run 30 Thrusters @ 75/55 800m Run
Workout of the Day – June 17 2014
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 10 Box Jumps – 20 – 30 – 40 – 50 ….. 1... Read More
Workout of the Day – June 14 2014
LIFT: Press – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 Double unders KB Swings @ 24/16 kg
Workout of the Day – June 12 2014
SKILL: Handstand work WOD: EMOM x 12 5 Deadlift @ 185/135 10 Box Jump @ 24/20
Workout of the Day – June 10 2014
LIFT: Deadlift – 5 RM WOD: AMRAP in 10 Start with 1 rep each, add 1 rep every round Burpee-pull up Lunge with pass through... Read More
Workout of the Day – June 6 2014
SKILL: 3 x max HSPU WOD: 5x 5 HK2E 10 Burpees 15 KB Swings @ 24/16 200m Run
Workout of the Day – May 29 2014
LIFT: Thruster – 1 RM WOD: 4 Rounds Run 800m 2 Rope climbs