Saturday, April 18th, 2015

Workout of the Day “Deck of Cards” In teams of 3-4 Each team is given a deck of cards On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck Each individual must complete the work associated with each card. One team member must row at all times (200m…

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Thursday, April 16th, 2015

Workout of the Day 10 RFT 1 Rope Climb 6 Hang Squat Clean 12 Front Rack Lunges LEVEL 1 6 Ring Rows 6 Medicine Ball Cleans (15#/10#) 12 Medicine Ball Lunges (15#/10#) LEVEL 2 2 modified rope climbs or 10′ rope climb 6 Hang Squat Clean (75#/45#) 12 Front Rack Lunges LEVEL 3 1 Rope…

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Tuesday, April 14th, 2015

Workout of the Day Partner Warm Up: 1 minute: Tire Flips 1 minute: Tire Jumps then 5 RFT 20 Wall Balls 10 Burpees LEVEL 1 10#/4# Modified Burpees LEVEL 2 15#/10# LEVEL 3 20#/15# FIRE BREATHER 20#/15# Burpees (6″ target) Post your scores to the Whiteboard.

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Monday, April 13th, 2015

Workout of the Day Complete For Time: 21 KB Snatch Right Arm 21 KB Snatch Left Arm 42 Pull-ups 15 KB Snatch Right Arm 15 KB Snatch Left Arm 30 Pull-ups 9 KB Snatch Right Arm 9 KB Snatch Left Arm 18 Pull-ups LEVEL 1 One arm KB swings (26#/18#) Ring Rows LEVEL 2 KB…

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Saturday, April 11th, 2015

Workout of the Day “Buddy Beatdown” Each partner must complete the required number of rounds for each: 3 Rounds 400m Row Partner = AMRAP of front rack lunges (95#/65#) 5 Rounds 2 Rope Climbs Partner = AMRAP of burpees 7 Rounds 200m Run Partner = AMRAP of ball slams (20#/15#) Post your scores to the…

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Thursday, April 9th, 2015

Workout of the Day Partner Warm Up Complete all reps together: 3 Rounds (NOT FOR TIME) 200m Run 6 Burpees 12 Squats 24 Sit Ups (hi five) **When you finish you must skip until all teams have finished** Back Squat Find your 5 rep max. Post your scores to the Whiteboard.

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