Daily WOD – Mar 28, 2015
Bench Press 5x3 (70-80%, 3 second eccentric) Then 3x max effort banded push ups Reminder: Today at 11:30, massage therapist Mark Liskey will be coming in to give a FREE 45 minute self massage clinic using lacrosse…
Daily WOD – Mar 25, 2015
Tabata: sledge hammer swings (4 rounds each hand) keg/stone to shoulder 5/10/15 yd shuttle run Russian twists (25/15#) Total reps completed will be recorded. Mobility Notes: Massage therapist Mark Liskey will be coming in this…
Daily WOD – Mar 24, 2015
Complete 5 rounds for time of: 30 box jumps (24/20") 20 toes to bar 10 ring dips WOD Notes: There will be a 25 minute cap on this workout. Scaling to 20-10-5 or 3 rounds…
Daily WOD – Mar 21, 2015
Banded Box Squat 6x4 (60/30%) Then 5x5 barbell good mornings (30% 1 RM)
Daily WOD – Mar 20, 2015
"15.4" AMRAP in 8 minutes of handstand push ups and power cleans (185/125#) in the following rep scheme: 3-3 6-3 9-3 (tie break time) 12-6 15-6 18-6 (tie break time) 21-9 etc. WOD Notes: Teen Rx…
Daily WOD – Mar 18, 2015
Front Squat 8-8-8 Then 10 minutes of pistol practice
Daily WOD – Mar 17, 2015
Complete 21-18-15-12-9-6-3 reps for time of: Russian KB swings (70/53#) box jumps (24/20")
Daily WOD – Mar 16, 2015
Complete 20 rounds for time of: 1 power clean (225/135# NTE 90%) 3 handstand push ups 5 slam balls (40/30#) WOD Notes: There will be a 25 minute time cap on this workout.
Daily WOD – Mar 14, 2015
Rack Pull 6x6 (2x60%, 2x70%, 2x80% off 7") Then 100 hollow rocks NFT WOD Notes: GET STRONG! Apparel Notes: Today is the last day to get your name on the order sheet on the door…