Workout of the Day – December 8 2013
LIFT: Back Squat 5 x 3 WOD: 5 KB Beggars per leg 20 KB Swings @ 24/16kg 5 Burpees AMRAP in 4 Rest 2 min... 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 – December 6 2013
LIFT: Bench press 5×3 WOD: 3 RFT 30 Double unders 20 Ball slams @ 20/15 10 Push press @ 95/65
Workout of the Day – December 5 2013
LIFT: Deadlift 5 RM WOD: 5 RFT 50 squats 10 pull ups
Workout of the Day – December 4 2013
SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run
Workout of the Day – December 3 2013
LIFT: Press 5×3 WOD: 5 RFT 5 Front Squat @ 185/135 1 Rope Climb
Workout of the Day – December 2 2013
LIFT: Back Squat 5×3 WOD: 21-15-9 KB Swings @ 32/24 kg Push ups
Workout of the Day – December 1 2013
SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP... 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 29 2013
LIFT: Deadlift 1 x 3 WOD: 4 RFT 20 OH Lunges @ 45/25 # 10 K2E