Saturday 060113

Workout of the day Partner WoD for time of… 300 – Double Unders 30 – Knees to Elbows 30 – Back Squats 135/95 30 – Toes to Bar 30 – Front Squats 135/95 30 – GHD Sit Ups 30 – Overhead Squats 135/95 30 – Deadlift 135/95 30 – Hollow […]

Friday 053113

Workout of the day SWoD: EMOM for 8 Minutes of… 3 – Deadlifts @ 75% -then- WoD: For time of… 15 – Over the Bar Burpees 15 – Power Snatches 95/65 15 – Over the Bar Burpees 30 – Front Squats 95/65 15 – Over the Bar Burpees 15 – […]

Thursday 053013

Workout of the day WoD: “Partner Fun” 60 – Burpees Partner 1 Holds Deadlift 225/135 Partner 2 Performs Burpees 80 – Box Jumps Partner 1 Holds Chin Over Bar Partner 2 Performs Box Jumps 24/18 100 – Wallballs 20/14 Partner 1 Holds DB’s Overhead 40/25 (each hand) Partner 2 Performs […]

Wednesday 052913

Workout of the day SWoD: Every 45 Seconds for 9 minutes of… 1 – Hang Clean + 1 Jerk – AHAP -then- WoD: AMRAP in 7 Minutes of… 7 – Hang Power Cleans 155/105 30 – Split Jumps -rest 2 minutes then- 800 m Run for time SkinnyFit Warmup: 3 […]

Tuesday 052813

Workout of the day SWoD: EMOM for 8 minutes of… 3 – Front Squat @ 75% -then- WoD: 20 – Alternating KB Snatches 1.5/1 pood 20 – Alternating Pistols 20 – Alternating KB Snatches 1.5/1 pood 20 – Alternating Pistols 20 – Box Jumps 24/18 20 – Alternating KB Snatches […]

Monday 052713

Happy Memorial Day!!! We will only have 6am & 9am classes today Workout of the day WoD: Murph 1 mile Run 100 – Pull Ups 200 – Push Ups 300 – Squats 1 mile Run Endurance WoD Swim-Lomg Interval 3 x (50m, 100m, 150m) 1:1 work/rest

Saturday 052513

We will only have 6am & 9am class on Monday in observance of Memorial Day Workout of the day WoD: With a partner complete for time… 800 m Run 100 – DU’s 100 – Shoulder to Overhead 95/65 100 – Toes to Bar 100 – DU’s 800 m Run Endurance […]