Friday, January 30th, 2015

Workout of the Day “You have to go through the worst, to get to the best.” Rope Climbs then GHD Sit Ups 20, 20, 20 GHD Hip Extensions 20, 20, 20 then 10min AMRAP 10 KB swings 10 Box Jump 10 Burpees Level 1: 35#/18#, 20″/10″ Level 2: 44#/26#, 24″/20″ Level 3: 53#/35#, 30″/24″ Post…

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Wednesday, January 28th, 2015

Workout of the Day “The beginning is always tough, but once I’m in it, I become unstoppable.” Turkish Get-Up Find your 1 rep max. then Bench Press Find your 5 rep max. then Complete for Time: 50 T2B 50 Wall Balls EMOM 3 Burpees Level 1: 15#/10#, Knees to Nothing or Sit Ups Level 2:…

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HAPPY BIRTHDAY KHRISTA!!!

Workout of the Day “If there’s time to FaceBook, there’s time to run. It’s not about “having” time, it’s about MAKING time.” Sumo Deadlift Find your 5 rep max. then 15min AMRAP 50m plate run 20 G2OH 50m run 20 Ribbons Level 1: 15#/10# Level 2: 25#/15# Level 3: 35#/25# Post your # of ROUNDS to…

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Monday, January 26th, 2015

Workout of the Day “Good things come to those who sweat.” Split Jerk Find your 3 rep max. then “Wabbits” Complete For Time: 10 Burpees 200m Run 9 Burpees 200m Run 8 Burpees 200m Run 7 Burpees 200m Run 6 Burpees 200m Run 5 Burpees 200m Run 4 Burpees 200m Run 3 Burpees 200m Run…

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Thursday, January 22nd, 2015

Workout of the Day “You’re pretty awesome. Keep it up.” Back Squat Find your 3 rep max. then 8min AMRAP 8 Box Jump Overs 8 KB Swings 4 Wall Kick-ups Level 1: 20″/12″, 35#/26#, kick up with hands on a box Level 2: 24″/20″, 53#/35#, kick as high as you can Level 3: 24″/20″, 62#/44#…

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Wednesday, January 21st, 2015

Workout of the Day “Sweat + Sacrifice = Success” MOB: http://www.youtube.com/watch?v=TuXxwQfBdu8 Tabata: 8 rounds 30sec ON, 30sec REST Handstand Holds: http://www.youtube.com/watch?v=0WCAmeqQnSE then Tabata: 8 rounds, 10sec ON, 20sec REST Ring Support Holds then 15 minute AMrAP Front Rack Lunges *every time the bar comes off your shoulders run 200m*   Post your Total Reps to the Whiteboard.

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HAPPY BIRTHDAY LEILA!!!

Workout of the Day “Nothing feels better than a finished workout.” MOB: http://www.youtube.com/watch?v=Un1PDhrU3h0 Watch from 4:40 on. Clean Find your 5 rep max. then 7 Rounds For Time: 200 Meter Run 5 Pull-Ups 10 Pushups 15 Air Squats Post your TIME to the Whiteboard.

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