Workout of the Day – March 24 2017
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 7 Thrusters @115/75 14 KB Swings @24/16kg 7 C2B pull ups
Workout of the Day – March 19 2017
SKILL: Max Height Box Jump WOD: Partners will complete: 25 pull ups each to buy in (work together) Then, 1 person working at a time,... Read More
Workout of the Day – March 17 2017
LIFT: Bench press – 3 x 5 WOD: Four Leaf Clover -Complete 3 Rounds of 1 min intervals- Sit ups Mountain climbers Ball slams @... Read More
Workout of the Day – March 7 2017
SKILL: skin the cat – lever progressions WOD: 50-40-30-20-10 OH walkin glunges @ 45/25 KB Swings @28/20 kg
Workout of the Day – March 4 2017
SKILL: Sled pull – for load WOD: 12 min AMRAP 20 KB Swings @ 24/16 kg 10 Burpees 20 push press @ 95/65
Workout of the Day – March 2 2017
LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)
Workout of the Day – February 21 2017
LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Calorie Row Air squats KB Swings @ 24/16 kg
Workout of the Day – February 20 2017
SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in... Read More
Workout of the Day – February 17 2017
SKILL: 150 KB Swings for time @ 24/16 kg WOD: 10x 10 push ups 20 Wall Ball @ 20/14 30 Double under’s
Workout of the Day – February 13 2017
LIFT: Front Squat – 5 x 2 WOD: 300 Burpees EMOM stop and complete 5 Kb Swings @ 32/24 kg -30 min CAP-