Make Up Day – Apr 14, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Deficit Deadlift 5x5 (80%) then 20 keg to shoulder Max reps in 3 minutes at…
Daily WOD – Apr 13, 2016
"The Baseline" 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 3 to 5 minutes and repeat for a total of 3 rounds. WOD Notes: This is your chance to redo the baseline! In…
Daily WOD – Apr 12, 2016
Overhead Squat 3-3-3-3-3 Then 1 min of: planks toe touches tuck ups (lemon squeezers) Russian twists butterfly abmat sit ups WOD Notes: Be cautious of shoulder rotation on the OHS. If your shoulders internally rotate…
Daily WOD – Apr 11, 2016
AMRAP in 13 minutes of an ascending ladder by 3's: Thrusters (115/75#) Run 200m after each round. WOD Notes: The workout starts with 3 thrusters, then 6, then 9 and continues up by 3 until…
Football WOD – Apr 10, 2016
Complete 6 rounds for time of:5 Rt KB snatches (53/35#)5 Rt KB thrusters (53/35#)10 burpees5 Lt KB snatches (53/35#)5 Lt KB thrusters (53/35#)rest 60 seconds WOD Notes: If KB snatches do not feel good (wrist or…
Daily WOD – Apr 9, 2016
Complete max reps in 3 minutes at each station: Kettlebell swing (53/35#) Wall ball (20/14# to 10/9') Pull ups Overhead walking lunge (45/25#) WOD Notes: Treat today as 4 mini-WODs. Go hard! You'll have 3…
Daily WOD – Apr 8, 2016
Deficit Deadlift 5x5 (80%) then 20 keg to shoulder WOD Notes: The deadlifts can be taken from a 45# or 25# plate. If you are not comfortable with deadlifts from the floor, work toward those…
Make Up Day – Apr 7, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Front squat 1-1-1-1-1-1-1 then 30 wallballs (40/30# to 10/9') Teams of 4 complete 400 air…
Daily WOD – Apr 6, 2016
AMRAP in 25 minutes of: 1 mile run 50 back squats (135/95#) 200 double unders WOD Notes: For anyone who completes 1 full round, you can start doing 400m repeats to start the second mile. …
Daily WOD – Apr 5, 2015
Complete for time 30-20-10 reps of: Lateral plyo skier hops (20/16") Toes through rings Pull ups WOD Notes: Today's workout should be fast - none of the movements should stop you in your tracks. If you…