Workout of the Day – September 9 2015
SKILL: Max tire flips in 90 sec. WOD: 3 Rounds 5 min AMRAP 3 G2OH @ 115/85 6 Burpees over bar -Rest 2 min-
Workout of the Day – September 8 2015
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 6 alt. pistols 9 HR push ups 12 KB Deadlift @ 32/24 kg
Workout of the Day – September 7 2015
Labour Day Partner Workout LIFT: 10,000 lbs Overhead WOD: Row 750m (one athlete working at a time) 50 box jump overs (alternate athlete every jump)... Read More
Workout of the Day – September 5 2015
SKILL: Sprint drills – 4 x 50m WOD: 21-15-9 Thrusters @ 95/65 Double under’s
Workout of the Day – September 4 2015
LIFT: Back Squat – 3 x 5 WOD: 12 min. EMOM odd: 5 Broad Jump even: 5 Hang Clean @ 135/95
Workout of the Day – September 3 2015
LIFT: Snatch – 7 x 1 WOD: Complete 3 Rounds w/ 1 min Rest between Rounds 3 min AMRAP 6 DB Snatch @ 45/30 6... Read More
Workout of the Day – September 2 2015
SKILL: Pull ups 5 x 3 – strict WOD: AMRAP in 15 5 Deadlift @ 185/135 10 push ups 15 Ball slams @ 20/15
Workout of the Day – September 1 2015
LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 25 KB Swings @ 24/16 kg 50 Double under’s
Workout of the Day – August 31 2015
LIFT: Clean – 1 RM WOD: Every 3 min complete….. 1 suicide run 3 thrusters @ 115/75 6 front rack lunges – rest for the... Read More
Workout of the Day – August 29 2015
MJ’s Birthday WOD – For Charity “JACK” 20 min AMRAP 10 push press @ 115/75 10 KB Swings @ 24/16 kg 10 Box jumps @... Read More