Workout of the Day – May 11 2014
LIFT: Deadlift – 3 RM WOD: 4x 5 Front Squat @ 135/95 10 Burpees 200m Run
Workout of the Day – May 10 2014
SKILL: 1 Mile Run WOD: EMOM x 12 2 hang power Cleans @ 135/95 2 thrusters
Workout of the Day – May 9 2014
LIFT: Press – 3 x 5 WOD: AMRAP in 10 5 KB Snatch / side @ 24/16kg 10 push ups 200m Run
Workout of the Day – April 28 2014
SKILL: 400m Run for time WOD: 21-15-9 OH Squat @ 95/65 pull ups
Workout of the Day – April 26 2014
LIFT: OH Squat – 5 x 2 WOD: As Partners, each person does the required number of reps. Neither can advance until reps complete. One... Read More
Workout of the Day – April 23 2014
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 200m Run 10 Deadlift @ 165/95 10 Body Rows
Workout of the Day – April 15 2015
SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees
Workout of the Day – March 19 2014
SKILL: 3 Resisted Sprints WOD: Tabata these…. Wall ball @ 20/14 Body rows Ball slams @ 20/15
Workout of the Day – February 7 2014
LIFT: Back squat 3RM WOD: 3 Rounds suicide run max reps pull ups Score suicide times + total pull ups
Workout of the Day – December 4 2013
SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run