Workout of the Day
Monday 05.26
HAPPY MEMORIAL DAY! Join us at 10am to honor our fallen heroes. MURPH 1 mile run 100 Pullups 200 Pushups 300 Squats 1 mile run w/ 20lb vest
Friday 05.23
Snatch practice WOD: Isabel 30 Snatches, for time. HAPPY SNATCHING! {hehe}
Thursday 05.22
Snatch Pulls WOD: -Partnered- alternating 6 x 30 sec work/rest Front Squats Anchored Sit Ups Overhead Squats Russian Twists Alternating Lunges HAPPY WODDING!!
Wednesday 05.21
Handstand practice WOD: 2 RFT 25 WBS 25 Burpees 25 KBS 25 C2B Pull-ups 25 HSPU HAPPY WODDING!!
Tuesday 05.20
Push Press -establish 1RM WOD: AMRAP 15 10 Burpee Box Jumps 20 Push Press 95/65 30 Squats HAPPY WODDING!!
Monday 05.19
Happy Monday! Time to get your WOD on. Deadlift review WOD: “Main Site July 30th 2003″ 3 RFT 800 meter run 20 T2B 21 Deadlifts @ bodyweight HAPPY WODDING!!
Friday 05.16
Snatch review/practice. WOD: Dating Sage 5 RFT 10 Snatches 15 Pull-ups 20 Thrusters HAPPY WODDING!!
Thursday 05.15
Partner Wod -2 rounds- AMRAP 3 Alternating Rope Climbs {rest 1 min} AMRAP 3 Plate G2OH (switch every 10 reps) {rest 1 min} AMRAP 3 Burpees (switch every 5 reps) HAPPY WODDING!!
Wednesday 05.14
Back Squat 5-5-5 WOD: Death by KBS Air Squats HAPPY WODDING!
Tuesday 05.13
Awesome job on getting the gyms switched around. Thank you to all that helped {sorry I couldn't be one of those}! Filthy Fifty {or Dirty Thirty} 50 of each Movement {or 30} Box Jump Jumping Pull-ups KBS Walking Lunges K2E Push Press Back Extensions WBS Burpees...