Workout of the Day – October 15 2017
LIFT: Snatch – 7 x 1 WOD: EMOM x 16 A) 100m Row B) 10 single leg Deadlift – HAP
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 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 15 2017
LIFT: Clean & Jerk – 7 x 1 WOD: Partners A) Row 1000m B) AMRAP of 5 push press + 5 pull ups Complete 2... Read More
Workout of the Day – September 9 2017
LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 500m Row -Rest as needed between rounds-
Workout of the Day – September 1 2017
LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
Workout of the Day – August 31 2017
SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)
Workout of the Day – August 14 2017
SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups
Workout of the Day – July 21 2017
LIFT: Press – 5 x 3 WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Calorie Row
Workout of the Day – June 3 2017
SKILL: Sled races (3 x each) WOD: 4 Rounds 250 m Row 20 Back squats @ 135/95 15 pull ups