Workout of the Day – November 11 2018
In Support of “24 Hours of Heroes” WOD: MURPH 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run
Workout of the Day – November 10 2018
LIFT: Deadlift – 3 x 5 WOD: EMOM x 20 A) plank hold B) 20 KBS @ 24/16 C) Hollow Hold D) 5 Paralette Pass... Read More
Workout of the Day – November 8 2018
SKILL: Squat Potato w/ plank penalty WOD: 25 min EMOM 1 Squat Clean -Build to HAP-
Workout of the Day – November 6 2018
LIFT: Snatch – 5 x 1 WOD: 3 Rounds 5 Deadlift @ 185/135 10 Box Jump @ 24/20 -Rest 2 min & increase weight- 3... Read More
Workout of the Day – November 2 2018
SKILL: 500m Row for Time WOD: Teams of 3 300 DB Snatches A) Alt DB Snatch @ 50/35 B) Static Deadlift Hold C) Static HS... Read More
Workout of the Day – October 31 2018
LIFT: Press – 5 x 3 WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s... Read More
Workout of the Day – October 29 2018
LIFT: Deadlift – 3 x 5 WOD: AMRAP in 12 3 Broad Jumps 6 T2B 9 Squat Jump
Workout of the Day – October 27 2018
SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:... Read More
Workout of the Day – October 25 2018
LIFT: Snatch – 5 x 1 WOD: EMOM x 10 5 Russian Step ups per leg @ 40/25 Wall Sit
Workout of the Day – October 23 2018
LIFT: OH Squat – 4 x 2 WOD: 100 DB / KB Push Press 5 Burpees EMOM -12 min CAP-