Workout of the Day – January 22 2017
LIFT: Front Squat – 5 x 2 WOD: 25 Pull ups 50 Box jumps @ 24/20 100 OH Squats @ 45/35 50 Cal. Row 25... Read More
Workout of the Day – January 15 2017
SKILL: 5 sets of: 5 Ring dips & 5 Ring pull ups WOD: AMRAP in 7 21 Wall ball @ 20/14 7 HSPU -Rest 3... Read More
Workout of the Day – January 13 2017
LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRollsAP in 13 min 2 – 100 DU’s 3 – 10 Ring... Read More
Workout of the Day – January 9 2017
SKILL: T2B – Tabata drill with progressions WOD: 3 Rounds 5 min AMRAP 10 Clean & Jerk @ 95/65 10 Box Jump @ 24/20 -2... Read More
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 23 2016
LIFT: Power Clean – 3 RM WOD: The 12 Days of Christmas On the first day of Christmas my true love gave to me 1... Read More
Workout of the Day – December 13 2016
SKILL: 150 KB Swings for time WOD: 60 Double under’s 20 Deadlift @ 135/95 20 Box Jump 40 Double under’s 15 Dedlift 15 Box Jump... Read More
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 5 2016
LIFT: OH Squat – 5 RM WOD: 50 Burpees 50 Box Jump Overs @ 24/20 -for time-