Thursday, May 29th, 2014

Workout of the Day Bench Press Find your 5 rep max. 5, 5, 5, 5 then Pull Ups 5, 5, 5, 5 then 3min AMRAP 5 MB clean 10 Sit ups 1min REST 3min AMRAP 5 Sledge hit 10 OH lunge with sledge 1min REST 3min AMRAP 2 lengths Farmers Walk 10 KB Press Post…

Details

Monday, May 26th, 2014

Workout of the Day Hang Power Snatch Find your 5 rep max. then 5 Rounds: 15 T2B 12 Pistols Level 1: Knees to nothing/sit ups and squats Level 2: knees to elbows, pistols on rig or rings Level 3: Rx’d   Post your TIME to the Whiteboard.  

Details

Spring Cleaning Wrap Up!!!

Workout of the Day Push Press Find your 1 rep max. then Deadlift Find your 1 rep max. then Pull Up Find your 1 rep max.   Complete 1 minute of work, 1min of rest (**be sure to use the same weight and complete in the same order as last time) Max Rep Front Squats…

Details

Wednesday, May 21st, 2014

Workout of the Day Thruster Find your 1 rep max. then 2:00 Max Double Unders followed immediately by: 3 Rounds 200 M Sprint 10 Overhead squats 15 Box jumps Level 1: 45#/35#, 20″/12″ Level 2: 75#/55#, 24″/20″ Level 3: 95#/65#,  30″/24″   Post your # of DU’s & TIME COMPLETED to the Whiteboard.  

Details

Monday, May 19th, 2014

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.  What the cards mean: Numbered cards (2-10): Each team…

Details