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″  …

Details

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#…

Details

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.…

Details

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…

Details