• WORKOUT OF THE DAY- Tuesday, September 22nd
    posted September 22

    Tuesday:

    12 min to complete:

    4 rounds

    15 shoulder to over head 135/95
    15 C2B pull ups
    50 double unders

    With the remainder of the 12 min:

    AMRAP of:

    Lateral burpees over barbell

    Score= # burpees

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  • WORKOUT OF THE DAY- Saturday, September 20th
    posted September 19

    Saturday:

    For time:
    Row 1000 meters
    30 toes to bar
    Run 800 meters
    25 toes to bar
    Row 500 meters
    20 toes to bar

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  • WORKOUT OF THE DAY- Friday, September 19th
    posted September 18

    Friday:

    “Helen”
    3 rounds for time:
    400 meter run
    21 kbs 24/16
    12 pull ups

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  • WORKOUT OF THE DAY- Thursday, September 18th
    posted September 18

    Thursday:

    3 rounds for time:
    50 double unders
    30 wall balls
    10 muscle ups (sub ring+band transitions)

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  • WORKOUT OF THE DAY- Wednesday, September 17th
    posted September 16

    Wednesday:

    For Load:

    Snatch 1-1-1-1-1-1-1

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  • WORKOUT OF THE DAY- Tuesday, September 16th
    posted September 15

    Tuesday:
    Every 2 min for as long as possible to complete:

    From 0:00-2:00
    10 CTB pull ups
    2 front squats 185/115

    From 2:00-4:00
    10 CTB pull ups
    4 front squats 185/115

    From 4:00-6:00
    10 CTB pull ups
    6 front squats 185/115

    Continue adding 2 reps to the front squats each interval for as long as your able.

    Number of minutes completed = score.

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  • WORKOUT OF THE DAY- Saturday, September 13th
    posted September 12

    Saturday:

    AMRAP 7 min
    3-6-9-12-15-18-21-24-27…etc

    Thrusters 100/65
    CTB pull ups

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  • WORKOUT OF THE DAY- Friday, September 12th
    posted September 11

    Friday:

    AMRAP 20 min
    5 power cleans 145/100
    10 toes to bar
    15 wall balls 20/14 10′/9′
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  • WORKOUT OF THE DAY- Thursday, September 11th
    posted September 10

    Thursday:

    AMRAP 10 min
    60 bar facing burpees
    30 ohs 120/90
    10 muscle ups

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  • WORKOUT OF THE DAY- Wednesday, September 10th
    posted September 09

    Wednesday:

    A. 15 min to build to a heavy back squat 1rep

    B. 5 min amrap
    squat clean and jerk 165/110

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