Workout of the Day – October 21 2017
LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees... Read More
Workout of the Day – October 14 2017
SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU
Workout of the Day – October 13 2017
LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats... Read More
Workout of the Day – October 11 2017
SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull... Read More
Workout of the Day – October 8 2017
LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s
Workout of the Day – October 5 2017
LIFT: Bench Press – 3 x 5 WOD: EMOM 20 Double under’s 1 strict pull up* *increase pull ups by 1 rep every minute until... Read More
Workout of the Day – October 4 2017
SKILL: Tire Flips WOD: 400m Run to buy in, 2 Rounds of 50 KB Swings @ 24/16 kg 40 Burpees 30 alt pistols 20 pull... Read More
Workout of the Day – September 30 2017
LIFT: OH Squat – 5 x 2 WOD: Partners (1 person working) 100 T2B 75 Burpee Box Jump 100 Push Jerk *200m Run every 4... Read More
Workout of the Day – September 28 2017
SKILL: 1 mile RUN WOD: 3 Rounds 60 sec plank 30 Hollow Rock 60 sec plank 30 sit ups
Workout of the Day – September 25 2017
SKILL: Handstand / HS walk WOD: 6 Rounds 200m Run 4 Muscle ups 6 HSPU 8 Burpees