Workout of the Day – October 19 2017
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots
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 12 2017
LIFT: Clean & Jerk – 7 x 1 WOD: Same Sex Partners complete 100 / 80 calorie Row (M/F) 80 DB or KB Thrusters 60... 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 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 – October 3 2017
LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 1 min AMRAP Mountain climbers 1 min AMRAP Ball slams @ 20/15 1 min AMRAP... Read More
Workout of the Day – October 1 2017
SKILL: 2000m Row WOD: Alternating Tabata KB Swings @ 24/16 kg & Box Jumps Rest 2 min Complete 2 Rounds
Workout of the Day – September 21 2017
LIFT: Back Squat – 3 x 5 WOD: Partners – 7 min AMRAP A) max calories Assault Bike B) AMRAP KB swings @ 24/16 kg... Read More
Workout of the Day – September 12 2017
LIFT: Deadlift – 5 x 5 WOD: 200 walking Goblet lunges @ 24/16 kg -every drop complete a 50 foot bear walk-
Workout of the Day – September 11 2017
LIFT: Bench Press – 3 x 5 WOD: 2 Rounds 400m Run 50 Box Jump @ 24/20 400m Run 50 Heavy KB Swings