Workout of the Day – January 12 2015
LIFT: Deadlift – 1 RM WOD: AMRAP in 10 5 Burpees 10 Squats 20 sec. HS hold
Workout of the Day – January 8 2015
LIFT: Back Squat – 3 RM WOD: AMRAP in 10 3 Power Snatch @ 95/65 5 T2B 7 Wall ball @ 20/14
Workout of the Day – January 6 2015
LIFT: Bench press – 5 RM WOD: AMRAP in 15 5 Deadlift @ 185/135 25 Double under’s
Workout of the Day – January 5 2015
LIFT: Deadlift – 3 RM WOD: AMRAP in 12 5 pull ups 10 V to Hollow body 15 Wall ball @ 20/14
Workout of the Day – January 3 2015
LIFT: Press – 5 RM WOD: AMRAP in 14 10 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20 10 HR push ups
Workout of the Day – December 30 2014
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm... Read More
Workout of the Day – December 28 2014
SKILL: 500m Row WOD: 43 Clean & Jerk @ 115/85 for time
Workout of the Day – December 27 2014
LIFT: Deadlift – 5 RM WOD: Teams of 3 – divide work evenly, 1 athlete working at a time AMRAP in 20 30 jump squats... Read More
Workout of the Day – December 17 2014
SKILL: 500m Row WOD: AMRAP in 15 1 Rope climb 5 Burpees 10 Wall ball @ 20/14
Workout of the Day – December 14 2014
SKILL: 1000m Row WOD: AMRAP in 12 6 C2B pull ups 12 KB Swings @ 24/16 kg 24 Double under’s