Workout of the Day – January 6 2017
SKILL: 5×15 Hollow Rock 5×5 Supine Rows WOD: AMRAP in 15 10 KB Swings @ 32/24 kg 10 push ups 10 V ups
Workout of the Day – December 31 2016
WOD: Fight Gone Bad 3 Rounds, rotating each minute Wall ball @ 20/14 SDLHP @ 75/55 Box Jump @ 24/20 Push press @ 75/55 Row... Read More
Workout of the Day – December 28 2016
SKILL: 500m Row for time WOD: 5 Rounds 30 sec. AMRAP tire flips 30 sec. AMRAP box jumps onto tire 30 sec. AMRAP wall ball... Read More
Workout of the Day – December 20 2016
LIFT: Power Clean – 5 RM WOD: AMRAP in 15 50 ft of Broad Jumps 10 Wall ball @ 20/14 50 ft of Broad jumps... Read More
Workout of the Day – December 15 2016
LIFT: Jerk – 1 RM WOD: Partners complete 3 rounds each: One partner completes 500m Row. The other partner performs AMRAP DB Snatch @ 45/30... Read More
Workout of the Day – December 11 2016
LIFT: OH Squat – 3 RM WOD: 30 sec Intervals – 4 Rounds of each movement Wall ball @ 20/14 Lunge steps Mountain climbers
Workout of the Day – December 10 2016
SKILL: Rope climbs – 2 min AMRAP WOD: 20 min AMRAP 4 T2B 8 Box Jump Over @ 24/20 12 Hang Power Clean @ 95/65
Workout of the Day – December 8 2016
LIFT: Clean – 3 RM WOD: 3 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Ring rows 1 min AMRAP Pistols Rest 1... Read More
Workout of the Day – December 4 2016
SKILL: pistols 5-4-3-2-1 WOD: Partners complete 3 rounds each *partner A rows 500m *partner B completes max reps Bench press @ 50% 5RM while partner... Read More
Workout of the Day – December 2 2016
LIFT: Clean – 5 RM WOD: AMRAP in 15 3-6-9-12-15-18-etc OH Squat @ 95/65 T2B