Friday, May 8th, 2015

Workout of the Day For time: 50 Sit-ups 50 Double-unders 50 Sit-ups 50 OH Lunge 50 Sit-ups 50 Burpees 50 Sit-ups Level 1: 25#/15#, 50 singles, modified burpees Level 2: 35#/25#, 100 singles Level 3: 45#/35# FB: Front Rack Lunge 95#/65#, begin and end with GHD sit Ups Post your scores to the Whiteboard.

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Thursday, May 7th, 2015

Workout of the Day Tabata: Handstand Holds 6 Rounds: 20sec Hold 40sec Rest then Tabata: Ring Support Holds 10sec Hold 20sec Rest then 20min AMRAP 15 Pull Ups 30 Push Ups 45 Squats Level 1: Ring Rows, Banded Push Ups Level 2: Banded Pull ups & Push Ups Level 3: Rx FB: Rx, Ring Push…

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Thursday, April 30th, 2015

Workout of the Day Bench Press Find your 10 rep max. then 15min AMRAP 200m Run 10 Thrusters 1 Rope Climb LEVEL 1 15min AMRAP 200m Run 10 Thrusters (65#/35#) 1 Modified Rope Climb LEVEL 2 15min AMRAP 200m Run 10 Thrusters (75#/45#) 2 Modified Rope Climbs LEVEL 3 15min AMRAP 200m Run 10 Thrusters…

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Wednesday, April 29th, 2015

Workout of the Day Complete For Time: 30 HSPU 40 Pull Ups 50 KB Swings  60 Sit Ups 70 Burpees Then, Front Squat Find your 5 rep max. LEVEL 1 Complete For Time: 30 Banded Push Ups 40 Ring Rows 50 KB Swings (26#/18#) 60 Sit Ups 70 Burpees (modified) LEVEL 2 Complete For Time:…

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