Workout of the Day

WOD 02/02/2017 Warm-up: Group Warm Up Weightlifting: Hang Squat Snatch Every 2 minutes x 5 – 3 – 3 – 1 – 1 – 1 – 1 Hang Squat Clean Every 2 minutes x 5 – 3 – 1 –… Read more »

7/8/2016

3 Rounds Not for Time 10 Push Press Rest :30 10 Double Arm KB Rows Rest :30 15 Band Face Pulls Rest 1:00 5 Rounds for Time 200m Run 7 Front Squats

7/6/2016

Weightlifting 3 Rounds Not for Time 12 Good Mornings Rest :30 15 Band Leg Curls Rest :30 1:00 Plank Rest 1:00 For Time: 50 Kettlebell Swings Every 10 Reps – Complete 4 Burpees

6/30/2016

5 Rounds For Total Time:  400m Run Rest 2:00 When recording time, take out the 8:00 of rest 10:00 AMRAP 15 Sit Ups 20m Walking Lunges 15 Laying Leg Raises 20m Low Bear Crawl

6/29/2016

Deadlift Find 1 Rep Max 10:00 AMRAP 200m Run 10 Hand Release Push Ups 10 Pull Ups 10:00 AMRAP  300m Row 10 Box Jumps with Step Down 10 Russian KB Swings

6/27/2016

Back Squat  Find 1 Rep Max For Time: 30 Wall Balls 30 Sit Ups 400m Run 20 Wall Balls 20 Sit Ups 400m Run 10 Wall Balls 10 Sit Ups 400m Run