Workout of the Day – June 3 2016
SKILL: Rope climbs – max effort in 2 min. WOD: 21 Power snatch @ 115/85 21 lateral burpee over bar 15 OH Squat @ 115/85... Read More
Workout of the Day – June 2 2016
LIFT: Jerk – 1 RM WOD: 4 Rounds – no timer 30 Heavy KB Swings 20 High box jumps 10 KB strict press, goblet style... Read More
Workout of the Day – June 1 2016
LIFT Clean – 1 RM WOD 2 Rounds for Time 25 Calorie Row 50 Sit ups 400m Run
Workout of the Day – May 30 2016
LIFT: Front Squat – 1 RM WOD: 5x 7 Burpees 5 Box Jump @ 30/24 3 Muscle ups
Workout of the Day – May 25 2016
SKILL: Rope Climbs WOD: 5 min EMOM: Power Snatch (5 reps 1st min, 4 reps 2nd min, 3-2-1) -increase weight each minute as reps decrease-... Read More
Workout of the Day – May 21 2016
LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: AMRAP in 20 200m Farmer Carry @ 45/30 lb DB’s 100m Walking lunge... Read More
Workout of the Day – May 20 2016
LIFT: OH Squat – 3 RM WOD: AMRAP in 8 8 push ups 10 MB Cleans @ 20/14 12 sit ups
Workout of the Day – May 19 2016
SKILL: Tire Flips – 50m for time WOD: 9 Muscle ups 21 Push Jerk @ 115/85 7 Muscle ups 15 Push Jerks 5 Muscle ups... Read More
Workout of the Day – May 18 2016
LIFT: Jerk – 3 RM WOD: 400m Run 40 squats 30 sit ups 20 burpees 10 pull ups 400m Run
Workout of the Day – May 17 2016
LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups