Workout of the Day – November 7 2015
LIFT: Back Squat – 5 RM WOD: 600m Run then…5 Rounds of 5 HSPU 10 alternating pistols then… 600m Run
Workout of the Day – November 6 2015
LIFT: Snatch – 7 x 1 @ 90% WOD: 4 x 250m Row 15 Russian twist / side @ 16/12 kg 5 V-ups
Workout of the Day – November 4 2015
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 10 min EMOM 10 Calorie Row
Workout of the Day – October 31 2015
LIFT: Bench press – 3 RM WOD: “The Ghost” 6 Rounds 1 min AMRAP Cal Row 1 min AMRAP burpees 1 min AMRAP Double under’s... Read More
Workout of the Day – October 24 2015
SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s
Workout of the Day – October 23 2015
LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row
Workout of the Day – October 15 2015
SKILL: Paralette play WOD: For Max Reps: 2 min Row for Calories 2 min Box Jump Overs @ 24/20 2 min Hollow Rock 2 min... Read More
Workout of the Day – October 3 2015
SKILL: Tug of war! WOD: Row 500m 20 Stiff leg deadlift @ 75/55 Row 250m 20 Pendlay Row @ 75/55 Row 100m 20 KB Swings... Read More
Workout of the Day – September 28 2015
LIFT: Snatch – 7 x 1 WOD: 3 Rounds 15 HSPU 30 Double under’s 60 Calorie Row – 14 min cap –
Workout of the Day – September 7 2015
Labour Day Partner Workout LIFT: 10,000 lbs Overhead WOD: Row 750m (one athlete working at a time) 50 box jump overs (alternate athlete every jump)... Read More