Workout of the Day – November 14 2016
LIFT: Deadlift – 3 RM WOD: 4 Rounds of 30/30 Intervalsof the following A) Push press @ 95/65 B) Ball slams @ 20/15 C) Ring... Read More
Workout of the Day – November 13 2016
SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in... Read More
Workout of the Day – November 5 2016
LIFT: Deadlift – 5 RM WOD: 3 rounds 500m Row 15 Hang Power Cleans @ 95/65
Workout of the Day – October 29 2016
SKILL: 500m Row for time WOD: EMOM x 20 A) 10 Deadlift @ 185/135 B) 5 C2B pull ups C) 10 Box Jump @ 24/20... Read More
Workout of the Day – October 22 2016
LIFT: Deadlift – 1 x 5 WOD: Tabata KB Thrusters (alt. hands) -Rest 1 min- Tabata Mountain climbers -Rest 1 min- Tabata shuttle run
Workout of the Day – October 14 2016
SKILL: muscle up progressions WOD: “Diane” 21-15-9 Deadlift @ 224/155 HSPU
Workout of the Day – October 7 2016
LIFT: Deadlift – 1 x 5 WOD: 75 Wall balls @ 20/14 -50 foot bear crawl every drop –
Workout of the Day – October 4 2016
LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)
Workout of the Day – September 25 2016
LIFT: Deadlift – 1 x 5 WOD: 12-9-6-3 push jerk @ 135/95 ball slams @ 30/20 KB Swings @ 32/24 kg
Workout of the Day – September 23 2016
SKILL: Tire Flips – 50m for time WOD: 5X 30 sit ups 15 Straight Leg Deadlifts @ 115/85