Workout of the Day – December 23 2013
LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle... Read More
Workout of the Day – December 14 2013
LIFT: Front Squat 5 x 2 WOD: 5 RFT 5 T2B 10 Box Jump @ 24/20 15 Mountain climbers per leg
Workout of the Day – December 13 2013
Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2... Read More
Workout of the Day – December 7 2013
SKILL: 3x max effort pull ups WOD: AMRAP in 15 3 Squat Snatch @ 135/95 15 Box jumps @ 24/20 6 Squat Snatch 20 Box... Read More
Workout of the Day – November 30 2013
LIFT: Bench 5 x 3 WOD: 4 RFT Row 250m 10 Box Jumps @ 24/20″ 1 Rope Climb
Workout of the Day – November 23 2013
LIFT: OH Squat 5 x 2 WOD: 10 Rounds 2 Beggars / leg @ 75/55 10 push ups 5 Lateral box jumps 15 min Cap
Workout of the Day – November 22 2013
SKILL: Agility drills WOD: AMRAP in 8 5 Squat cleans @ 115/85 10 Box Jumps @ 24/20″
Workout of the Day – November 2 2013
LIFT : Back Squat 5 x 3 WOD: 21-15-9 KB Swings @ 24/16 kg Box Jumps @ 24/20″
Workout of the Day – October 28, 2013
LIFT: Clean & Jerk 7 x 1 WOD: 10-8-6-4-2 Wall ball @ 24/16# Box Jump @ 24/20 100m sprint
Workout of the Day – October 20, 2013
SKILL: Handstand hold / walk WOD: AMRAP in 7 7 SDLHP @ 75/55 7 Box Jumps @ 24/20″ 7 KB Swings @ 24/16kg