Workout of the Day – February 11 2014
SKILL: 3 x 100m Row Sprints WOD: 3 RFT 12 Deadlift @ 185/135 6 Box Jump @ 24/20″ 3 Burpee pull ups
Workout of the Day – February 10 2014
LIFT: Deadlift 3 RM WOD: 5 RFT 5 L-sit pull ups 20 sit ups 5 Ring push ups
Workout of the Day – February 4 2014
LIFT: Deadlift 5 RM WOD: 4 Rounds 5 Power Cleans 10 Front Rack Lunges 10 Over bar Burpees Post load.
Workout of the Day – January 27 2014
SKILL: 2 min max Double unders WOD: Open WOD 11.2 AMRAP in 15 9 Deadlift @ 155/100 12 Hand release push ups 15 Box jumps... Read More
Workout of the Day – January 12 2014
SKILL: 20 Double unders E.M.O.M. for 10 min WOD: 3 RFT 500m Row 15 pull ups 15 Straight leg Deadlift @ 80/55
Workout of the Day – January 11 2014
LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min... Read More
Workout of the Day – January 7 2014
LIFT: Bench Press 5 x 3 WOD: 3-6-9-12-15-18……. Deadlift @ 225/155 Ring dips AMRAP in 9
Workout of the Day – January 5 2014
LIFT: Deadlift 3 RM WOD: 4 RFT 300m Row 6 Jumping lunges / leg 9 K2E
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