Friday, July 25th, 2014

Workout of the Day Shoulder Press Find your 5 rep max. 5, 5, 5 then Push Press Find your 3 rep max. 3, 3, 3 then Shoulder Press Find your 1 rep max. 1, 1, 1 then 8min ladder (1, 1, 2, 2, 3, 3…etc) Box Jump Ball Slam Post your ROUND to the Whiteboard.

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HAPPY BIRTHDAY LUKE!!!

Workout of the Day Chin Ups 8, 8, 8 then Pull Ups 5, 5, 5 then 18min AMRAP 12 wall balls 9 Toes To Bars 200m med ball run   LEVEL 1: 15#/10#, knees to nothing or situps LEVEL 2: 15#/10#, knees to elbows LEVEL 3: 20#/15#Post your ROUNDS to the Whiteboard.

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Saturday, July 19th, 2014

Workout of the Day Team WOD: Teams complete the following: Complete total reps for each movement, one partner works at a time. Station 1 – Relay 200 Double Unders or 500M Row Base Station Station 2 – 25 Wall Balls or 50 Squats Base Station Station 3 – 50 Push-ups or 25 Pull-ups Base Station…

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Wednesday, July 16th, 2014

Workout of the Day Muscle Up Progressions then “Crazy 8’s” 8min AMRAP 8 Burpees 8 Box Jumps (24′/20′) 8 Thrusters (95#/65#) LEVEL 1: 20″/12″, 55#/35# LEVEL 2: 20″/12″, 75#/55# LEVEL 3: 24″/20″, 95#/65#   Post your ROUNDS to the Whiteboard.

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