Workout Of The Day

July 28, 2014

July 28th, 2014 | 1 Comment


Ring work, then

For time: 10 Power Cleans (145#/100#), 15 DH pullups, 20 ring pushups, 25 kipping pullups, 30 burpees.

** Bonus challenge:  At any point during the week, attempt a 5K row for time

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July 26, 2014

July 26th, 2014 | No Comments

Happy Birthday, Liz!

Deadlift 1×3

“Elizabeth”

Clean 135 lb
Ring dips
21-15-9 reps, for time

July 25, 2014

July 25th, 2014 | 2 Comments

Bench Press 3×3

For time: 30-20-10 of wallballs (20#/14#) + OH lunges with wallball

July 24, 2014

July 24th, 2014 | 3 Comments


Gymnastics Play,

AMRAP20: 5 HSPU + 10 Pistols + 15 Box Jumps (24″/20″)

July 23, 2014

July 23rd, 2014 | 2 Comments

Back Squat 3×3

For time: 50 barbell push-ups, 25 thrusters (95#/65#), 15 burpees, 50 KBS (53#/35#)

July 22, 2014

July 22nd, 2014 | 1 Comment

Handstand Play, then

Establish a max effort on each of the following:  unbroken pull-ups, unbroken double unders, broad jump.

July 21, 2014

July 21st, 2014 | 2 Comments

DL 1×3

Hang Snatch technique work

July 19, 2014

July 19th, 2014 | 1 Comment

Jerk 3×3

For time: Run 400m, 30 wallballs(20#/14#), 30 goblet lunges (53#/35#), 30 box jumps (24″/20″), 30 T2B, 60 DU

July 18, 2014

July 18th, 2014 | 2 Comments

Gymnastics Play, then

“Donkey Kong”: For time -¬†9-15-21 reps of: DL(225#/155#), ring dips, KB CnP (53#/35#)

July 17, 2014

July 17th, 2014 | 3 Comments

Back Squat 3×10 (80%)

For time: 30 burpees + run 800m

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When: August 3rd , 9am-4pm (hour break for lunch)
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Cost: $100/individual.

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