Workout of the Day – December 18 2013
LIFT: Snatch 7 x 1 WOD: AMRAP in 10 5 KB thrusters @24/16 kg 10 Mtn climbers / leg 15 KB Swings @24/16 kg
Workout of the Day – December 17 2013
LIFT: OH Squat 5 x 2 WOD: 1000m Row 100 squats 1000m Row
Workout of the Day – December 16 2013
SKILL: 5 x 2 Cliff hanger pull ups WOD: Row 20 calories 30 Burpees 40 T2B 50 ft. walking OH lunge @ 45/25#
Workout of the Day – December 15 2013
LIFT: Clean & Jerk 7 x 1 WOD: 3 Tire flips 1 Sled push 3 Atlas Stone Cleans 1 Sled push 3 Weighted dips 1... 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 12 2013
LIFT: Bench Press 5 x 3 WOD: 3 Rounds 15 Thrusters @ 95/65 60 sec. max effort Row for calories Score total calories rowed
Workout of the Day – December 11 2013
LIFT: Deadlift 5 RM WOD: AMRAP in 15 20 Power snatch @ 95/55 20 Burpees 40 Double unders 15 P. snatch @ 115/75 15 Burpees... Read More
Workout of the Day – December 10 2013
SKILL: 5 x 3 weighted pull ups WOD: 3 RFT 500m Row 10 paralette push ups 10 Deadlift @ 185/135
Workout of the Day – December 9 2013
LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock