Saturday, June 13th, 2015

Workout of the Day 20 minute AMRAP: 3 Person Team Relay: 100m Sprint 2 lengths sled push 10 box jumps 1 Rope climb Continuous Row for Meters 1st teammate completes 100m sprint and sled push then tags 2nd teammate who starts the round. 3rd teammate rows for meters until 1st teammate tags them off when…

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Friday, June 12th, 2015

Workout of the Day 12min EMOM Even: 4 strict pull ups 5 kipping Odd: 3 Strict Press 5 Push Press 5min REST then For Time: 50 OH Lunges 40 alt kb snatch 30 burpees 800m Level 1: 25#/15#, 18#/9# kb Level 2: 35#/25#, 26#/18# kb Level 3: 45#/35# plate, 35#/26# kb FB: Front Rack Stationary…

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Wednesday, June 10th, 2015

Workout of the Day Muscle Up Progressions then Complete 3 Rounds For Time with a Partner 400m (run together) 6 KB thrusters 6 Pull Ups Level 1: 26#/9#, ring rows Level 2: 35#/18#, banded pull ups Level 3: 44#/26# Fire Breather: 53#/35#, 3 muscle ups or 6 C2B pull ups Post your scores to the…

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Wednesday, June 3rd, 2015

Workout of the Day 10 minutes: Develop pistols Advanced: weighted pistols then 16min AMRAP 15 KB swings 12 Goblet squats 400m Run 50 DU’s 10 Burpees   Level 1: 26#/18#, 50 singles Level 2: 35#/26#, 25 DU attempts/100 singles Level 3: 53#/35# Fire Breather: 64#/44# Post your scores to the Whiteboard.

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