Workout of the Day – January 17 2014
LIFT: Clean & Jerk 7 x 1 WOD: 5 RFT 4 Broad jumps 6 Wall walks 8 pull ups
Workout of the Day – January 15 2014
SKILL: 3 x max Double unders WOD: MB Gone Bad 3 Rounds 1 min AMRAP MB Mountain Climbers 1 min AMRAP Overhead MB hold (subtract... Read More
Workout of the Day – January 13 2014
LIFT: Bench press 5 x 3 WOD: 4 Rounds 10 squat thrusts 10 body rows max ring support Score support time
Workout of the Day – January 11 2014
LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min... Read More
Workout of the Day – January 9 2014
SKILL: Agility ladder WOD: The Bear Complex Complete the following for 7 sets without putting the bar down 1 Power Clean 1 Front Squat 1... Read More
Workout of the Day – January 7 2014
LIFT: Bench Press 5 x 3 WOD: 3-6-9-12-15-18……. Deadlift @ 225/155 Ring dips AMRAP in 9
Workout of the Day – January 5 2014
LIFT: Deadlift 3 RM WOD: 4 RFT 300m Row 6 Jumping lunges / leg 9 K2E
Workout of the Day – January 3 2014
SKILL: Max Double unders – interval training WOD: 5 RFT 10 C2B Pull ups 10 Wall Ball @ 20/14
Workout of the Day – December 31 2013
LIFT: Power Clean 5 x 2 WOD: 3 Rounds (Score L-sit time) max L-sit 3 skin the cat REST 3 Rounds (Score time) 20 squat... Read More
Workout of the Day – December 29 2013
LIFT: Hang Power Snatch 5 x 2 WOD: 3 min AMRAP KB Swings @ 24/16kg Rest 1 min 3 min AMRAP squats Rest 1 min... Read More