Workout of the Day – April 4 2017
LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65
Workout of the Day – March 26 2017
LIFT: Snatch – 7 x 1 WOD: EMOM x 8 20 Double under’s 10 Wall ball @ 20/14
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 23 2017
LIFT: Clean & jerk – 7 x 1 WOD: Teams of 4 AMRAP in 5 – Sled Relay @ 145# AMRAP in 5- Rope Climb... Read More
Workout of the Day – March 15 2017
LIFT: Back Squat – 3 x 5 WOD: 18 min EMOM (alt. each minute) A) 10 T2B B) 5 Hang Power Clean (HAP) C) 10... Read More
Workout of the Day – March 14 2017
LIFT: Snatch – 7 x 1 WOD: 12 min AMRAP 20 Calorie Row 20 Double under’s 10 Burpees
Workout of the Day – March 12 2017
LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint
Workout of the Day – March 11 2017
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 20 DB Snatch @ 45/30 20 walking lunge steps 20 sit ups
Workout of the Day – March 10 -2017
SKILL: 500m Row for time WOD: 50 Burpee Box Jump Overs @ 24/20 EMOM 1 C&J @ 185/135
Workout of the Day – March 9 2017
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 20 10 G2OH @ 95/65 10 T2B 10 Front Squat @ 95/65