HAPPY BIRTHDAY RICK!!!

Workout of the Day Overhead Squat Find your 5 rep max. **3 second pause at the bottom of each rep** then 10 RFT 12 Burpees 12 Pull Ups Level 1: Mod burpees, ring rows Level 2: Banded Pull Ups Level 3: Rx’d Fire Breather: C2B Pull Ups Post your scores to the Whiteboard.

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TGIF!!!

  Workout of the Day Complete For Time: 800m Run 20 KB swings 1 Rope climb 800m Run 15 T2B 1 Rope climb 800m Run 10 TGU’s 1 Rope Climb Level 1: 35#/26# kb, 2x mod rope climb, K2N, 18#/9# TGU Level 2: 53#/35# kb, 10′ rope climb, K2E, 26#/18# TGU Level 3: 64#/44# kb,…

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Thursday, May 28th, 2015

Workout of the Day Pull Ups 5, 5, 5 then Push Ups: 5, 5, 5 then “Jeremy” 21-15-9 OH Squat Burpees Level 1: 45#/35#, mod burpees Level 2: 65#/45# Level 3: 85#/55# Fire Breather: 95#/65#, Burpee Pull Ups   Post your scores to the Whiteboard.

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Saturday, May 23rd, 2015

Workout of the Day “Murph” with a partner! For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats between you and your partner as needed. Start and finish with a mile run together. If you’ve got a twenty pound vest or body armor, wear it…

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