Workout of the Day – January 6 2014
SKILL: 5 min skipping drills WOD: 21 Hollow Rocks 21 KB Swings @ 24/16kg 500m Row 15 Hollow Rocks 15 KB Swings 500m Row 9... Read More
Workout of the Day – December 31 2013
LIFT: Power Clean 5 x 2 WOD: 3 Rounds (Score L-sit time) max L-sit 3 skin the cat REST 3 Rounds (Score time) 20 squat... Read More
Workout of the Day – December 29 2013
LIFT: Hang Power Snatch 5 x 2 WOD: 3 min AMRAP KB Swings @ 24/16kg Rest 1 min 3 min AMRAP squats Rest 1 min... Read More
Workout of the Day – December 23 2013
LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle... Read More
Workout of the Day – December 18 2013
LIFT: Snatch 7 x 1 WOD: AMRAP in 10 5 KB thrusters @24/16 kg 10 Mtn climbers / leg 15 KB Swings @24/16 kg
Workout of the Day – December 13 2013
Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2... Read More
Workout of the Day – December 9 2013
LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock
Workout of the Day – December 8 2013
LIFT: Back Squat 5 x 3 WOD: 5 KB Beggars per leg 20 KB Swings @ 24/16kg 5 Burpees AMRAP in 4 Rest 2 min... Read More
Workout of the Day – December 2 2013
LIFT: Back Squat 5×3 WOD: 21-15-9 KB Swings @ 32/24 kg Push ups
Workout of the Day – November 26 2013
LIFT: Back squat 5 x 3 WOD: 400m Run 12-9-6 Ring push ups KB Highpull @ 32/24 kg 400m Run