Happy Anniversary!!!

Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or…

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Saturday, May 16th, 2015

Workout of the Day Beyond The Wall With a partner, split the work up any way. Work through steps 1-6. 1) DeadLift a 5,000lbs Total 2) 100 Wall Balls @15/20lbs 3) 150 Abmat Sit Ups 4) 50 Pull Ups 5) 40 Toes-To-Bar 6) 1Mile Run Post your scores to the Whiteboard.

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Friday, May 15th, 2015

Workout of the Day “Kelly” 5 rounds for time of: Run 400 meters 30 Box jumps, 24 inch box 30 Wall-ball shots, 20 pound ball Level 1: 20″/12″ box, 15#/10# mb Level 2: 24″/20″ box, 15#/10# mb Level 3: 24″/20″ box, 20#/15# mb FB: add in 1 muscle up at the end of each round.…

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Thursday, May 14th, 2015

Workout of the Day Muscle Up Progressions then 15mins Complete The Following 1km Row then, AMRAP 50 DU’s 25 KB Swings Level 1: 26#/18#, 50 singles Level 2: 35#/26#, 100 singles or 25 du attempts Level 3: 53#/35# FB: 64#/44# Post your scores to the Whiteboard.

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Wednesday, May 13th, 2015

Workout of the Day Shoulder Press Find your 5 rep max. then Push Press Find your 3 rep max. then Push Jerk Find your 1 rep max. then 12min AMRAP 100m Run 20 G2OH 1 Rope Climb Level 1: 25#/15#, 2 mod rope Level 2: 35#/25#, 10′ climb or 2 mod rope Level 3: 45#/35#…

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Monday, May 11th, 2015

Workout of the Day Snatch Find your 5 rep max. Warm up with OH Squat 5, 5 & Snatch Balance 5, 5 then 10min AMRAP 10 T2B 10 Ball Slams 10 Candlestick Level 1: 15#/10#, K2N or Sit Ups Level 2: 15#/10#, K2E Level 3: 20#/15# FB: 20#/15, candlesticks with mb Post your scores to the Whiteboard.

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