Workout of the Day – November 7 2013
SKILL: Muscle up work WOD: AMRAP in 14 7 Broad jumps 14 Ball slams @ 20/15# 21 Wall ball @ 20/14#
Workout of the Day – November 6 2013
LIFT: Bench Press 5 x 3 WOD: AMRAP in 8 6 T2B 12 Push press @ 95/65
Workout of the Day – November 4 2013
SKILL: Pistols WOD: 21-15-9 Hollow Rock Back Extensions (sub. supermans) Squat thrusts
Workout of the Day – October 29, 2013
SKILL: pistols / superman squats WOD: 30 sec. AMRAP squats / 30 sec. Wall sit 30 sec. AMRAP sit ups / 30 sec. V-sit hold... Read More
Workout of the Day – October 27, 2013
LIFT: Front Squat 5 x 2 WOD: 2-4-6-8-10-12….. Power Clean @ 135/95 T2B AMRAP in 18
Workout of the Day – October 24, 2013
LIFT: OH Squat 5 x 2 WOD: 4 Rounds 5 paralette pass through 10 lateral ABMAT hops/side 5 Burpees Rest 1 min Time each round.... Read More
Workout of the Day – October 23, 2013
SKILL: Skin the Cat 3 x 3 WOD: 4 Rounds AMRAP 1 min Front Squat @ 95/65 AMRAP 1 min Double unders Rest 60 sec... Read More
Workout of the Day – October 20, 2013
SKILL: Handstand hold / walk WOD: AMRAP in 7 7 SDLHP @ 75/55 7 Box Jumps @ 24/20″ 7 KB Swings @ 24/16kg
Workout of the Day – October 19 2013
LIFT: Snatch 7 x 1 @ 90% 1RM WOD: AMRAP in 15 5 pull ups 10 Ball slams @ 25/20# 15 KB Swings (American) @... Read More
Workout of the Day – October 17 2013
SKILL: 3x Max Double unders WOD: AMRAP in 20 40 squat jumps 30 T2B 20 Power Cleans