Monday, January 19th, 2015

Workout of the Day “Stop wishing, start doing.” MOB: https://www.youtube.com/watch?v=fKjDEOqcPV0 Push Press Find your 5 rep max. then 3 Rounds 21 Front Squats  15 Chest to Bar pull ups or chin ups 9 Burpees Level 1: 75#/45#, banded pull ups or chin ups or ring rows Level 2: 95#/55#, Banded pull ups or chin ups Level…

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Friday, January 16th, 2015

Workout of the Day “You’re one workout away from a better mood.” MOB: http://www.youtube.com/watch?v=1KNZsE0RSzY Thruster: http://www.youtube.com/watch?v=r1nG-doI56k Find your 5 rep max. then 15min Partner AMRAP Partner A: 400m Run Partner B: 1 round of: 21 Burpees 15 T2B 9 Push Press **When both partners complete their roles, switch roles.** Level 1: 65#/45# Level 2: 95#/65# Level 3:…

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Thursday, January 15th, 2015

Workout of the Day “In the middle of difficulty lies opportunity.” MOB: http://www.youtube.com/watch?v=hPbZvtzgWx0 Chest to Bar Pull Ups 5, 5, 5 then Chest to Bar Chin Ups 5, 5, 5 then Complete For Time: “Buy In” 100 Double Unders + Then 7 Rounds of: 7 Burpees 7 Ball Slams Then “Buy Out” 100 Double Unders LEVEL…

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Wednesday, January 14th, 2015

Workout of the Day “Turn your cant’s into cans and your dreams into plans.” MOB: http://www.youtube.com/watch?v=k2j1cGdFAhM Workout of the Day Snatch: http://www.youtube.com/watch?v=hVTYRjSDyC4 Find your 1 rep max. then 3 Rounds 1min Stations Stations: Med Ball Cleans Pass Throughs Rowing (calories) 30 sec rest between rounds   Post your TOTAL REPS to the Whiteboard.  

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Tuesday, January 13th, 2015

Workout of the Day “Life begins at the end of your comfort zone.” MOB: watch from 2:15 on: https://www.youtube.com/watch?v=M7EB1ft8UxY Ring Dips 3, 3, 3, 3 then Ring Push Ups 5, 5, 5, 5 then Muscle Up Transitions then 9min AMRAP 9 Deadlifts 6 Hang cleans 3 Push Press Level 1: 75#/55# Level 2: 105#/75# Level 3:…

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Monday, January 12th, 2015

Workout of the Day “Believe you can and you’re halfway there.” MOB: https://www.youtube.com/watch?v=Yl53kPn_YXU Front Squat: http://www.youtube.com/watch?v=z-R-_123Zz8 Find your 1 rep max. then Complete the Following For Time: 800m run 60 KB snatch 40 T2B 30 BJ 800m run Compare to April 22nd, 2014 Post your TIME to the Whiteboard.

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Friday, January 9th, 2015

Workout of the Day “Wake up with determination, go to bed with satisfaction.” Shoulder Press Find your 5 rep max. then 15min AMRAP 400m Run 30 Sit Ups 10 Front Squat 1 Rope Climb Level 1: 65#/45# Level 2: 75#/55# Level 3: 95#/65# Post your ROUNDS to the Whiteboard.

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Thursday, January 8th, 2015

Workout of the Day Sumo Deadlift Find your 3 rep max. then 5 intervals 5 S2OH 10 KB swings 10 box jumps 1 min rest between intervals Level 1: 65#/45#, 35#/24#, 20″/12″ Level 2: 95#/75#, 53#/35#, 24″/20″ Level 3: 135#/95#, 62#/44#, 30″/24″   Post your scores to the Whiteboard.

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