Monday, December 9th, 2013

Workout of the Day Front Squat 8, 8, 8, 8 then “Bring Sally Up” Pull Ups **Every time you come off the bar complete 3 burpees** REST In 5 minutes complete Ladder Up Box Jumps Candlesticks LEVEL 1 Ring Rows 20″/12″ LEVEL 2 Banded Pull Ups 24″/20″ LEVEL 3 Strict or kipping pull ups 30″/24″  …

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Saturday, December 7th, 2013

Workout of the Day Compete against your partner: 8 rounds 50 DU’s Max wall balls  2 min REST 8 rounds 15 steamboat handstand holds/30 shoulder touches Max OH squat  LEVEL 1 15 steamboat handstand holds/plank holds 10#/4# 45#/35#(PVC)   LEVEL 2 15 Shoulder taps/15 steamboat holds 15#/10# 75#/45#   LEVEL 3 30 Shoulder taps 20#/15#…

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Friday, December 6th, 2013

Workout of the Day Clean & Jerk Find your 3 rep max. 3, 3, 3, 3, 3, 3, 3 then Dress warm!!! 12 minute  OH Lunge **Every time you drop your plate you must complete 100m run** LEVEL 1 15#/10#   LEVEL 2 25#/15#   LEVEL 3 35#/25#   Post your distance lunged to the Whiteboard.…

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HAPPY BIRTHDAY SUE!!!

Workout of the Day “Morrison” (45min time cap) 50-40-30-20-10 reps for time of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood LEVEL 1 40, 30, 20, 10 reps for time 10″/4# 12″/plates 26#/18#   LEVEL 2 15#/10# 20″/12″ 35#/26#   LEVEL 3 20#/15# 24″/20″ 53#/35#   Post your…

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Saturday, November 30th, 2013

Workout of the Day Partner Workout! Pair up with someone and divide the work as you see fit (the numbers below are total for the team). Only one person works out at a time. Finish all the reps from each movement before moving on to the next. As many rounds as possible in 20 minutes.…

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