Friday, January 15th, 2016

Workout of the Day 5 rounds for time: 10 MBC 30 DUs 10 Push Press 30 DUs 10 T2b then Evil Wheelies 3 sets of Max reps then Muscle-Up Progression Work Level 1: 15#/10#, 55#/45#, 30 singles, sit ups Level 2: 20#/15#, 75#/55#, 60 singles, K2N Level 3: 30#/20#, 95#/65# Post your scores to the…

Thursday, January 14th, 2016

Workout of the Day Deadlift Find your 5 rep max. 5, 5, 5, 5, 5 then In 6 minutes, complete as many OH lunges as possible. 5 burpee penalty for putting plate down. Level 1: 25#/15# Level 2: 35#/25# Level 3: 45#/35# Post your scores to the Whiteboard.

HAPPY BIRTHDAY CHELSEY M.!!!

Workout of the Day Bench Press Find your 1 rep max. 5, 5, 3, 3, 1, 1 then 8 min AMRAP 8 Pull ups 16 Ball slams 32 DUs Level 1: ring rows, 15#/10#, 32 singles Level 2: bands, 20#/15#, 64 singles Level 3: C2B Pull Ups, 20#/15# Post your scores to the Whiteboard.

Friday, January 8th, 2016

Workout of the Day “Christine” 3 rounds for time of: 500m row 12 Bodyweight Deadlifts 21 Box Jumps (24/20) Level 1: 50% bodyweight DL, 18″/12″ box Level 2: 75% bodyweight DL, 20″/18″ box Level 3: 100% bodyweight DL, 24″/20″ box then Shoulder Press Find your 10 rep max. 3 sets in your working weight then…

Thursday, January 7th, 2016

Workout of the Day In 20 minutes, complete as many rounds as possible: 400 m run 14 Candlesticks 14 Grasshoppers 14 kb swings 1 rope climb Level 1: modified candlesticks (air squat, sit up), 35/15# kb, modified rope ascents Level 2: candlesticks with medball, 45/25# kb, half rope ascents Level 3: candlesticks, 55/35# kb, full…