Friday, August 28th, 2015

Workout of the Day “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups *Note number of pull-ups completed for each round. Level 1: Ring Rows Level 2: Banded Pull Ups Level 3: Pull Ups Fire Breather: C2B Pull Ups Post your scores to the Whiteboard.

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Tuesday, August 25th, 2015

Workout of the Day Hang Clean Find your 3 rep max. then 12min AMRAP 100m Run 20 G2OH 1 Rope Climb Level 1: 15#/10#, 2 x modified climbs Level 2: 25#/15# plate, 10′ climb Level 3: 45#/35# plate Fire Breather: 95#/65# barbell for G2OH, Legless Rope Climb Post your scores to the Whiteboard.

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Friday, August 21st, 2015

  Workout of the Day Core Blaster: 3 Rounds: Not For Time! 20 Candlesticks 20 Sit Ups 20 Leg Lifts then Wod 1: 8min AMrAP Max Rep Box Jumps EMOM complete 5 deadlifts 3min REST WOD 2: 8min AMRAP 35 DU’s 8 OH Squats Level 1: 20″/12″, 75#/55# DL, 15#/PVC OHS Level 2: 24″/20″, 115#/75#…

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Thursday, August 20th, 2015

Workout of the Day “Hotshots 19” Six rounds for time of: 30 Squats 19 Power cleans 7 Strict Pull-ups Run 400 meters Level 1: 65#/45#, ring rows, 200m run Level 2: 85#/55#, banded pull ups Level 3: 115#/75# Fire Breather: 135#/95# Post your scores to the Whiteboard.

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Tuesday, August 18th, 2015

Workout of the Day Clean & Jerk Find your 3 rep max. then In 15 minutes complete: 1km Run then, AMRAP 50 DU’s 25 KB Swings Post your scores to the Whiteboard.   Level 1: 26#/18#, 50 singles Level 2: 35#/26#, 100 singles/25 DU attempts Level 3: 53#/35# Fire Breather: 64#/44# Post your scores to…

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