Workout Of The Day

December 5, 2014

December 5th, 2014 | 3 Comments

Happy Birthday, Evan!

Back Squat 3×3

Watch a video for this workout“Mary”

5 Handstand push-ups
10 single-leg squats
15 pull-ups
As many rounds as possible in 20 minutes
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December 4, 2014

December 4th, 2014 | 2 Comments

Gymnastics Play

100m for time: 3 broad jumps + 9 pushups*

*Notes: to complete as prescribed, feet landing position on 3rd broad jump sets the spot where the next round of broad jumps begins, ie no ‘inch worming’ for extra distance.

December 3, 2014

December 3rd, 2014 | 1 Comment

Deadlift 1×3

Mitt Work

December 2, 2014

December 2nd, 2014 | 3 Comments

Bench Press 3×3

“Jackie”

1000 meter row
50 thrusters, 45 lb
30 pull-ups
For time

December 1, 2014

December 1st, 2014 | 2 Comments

Gymnastics Play

6RFT: 5 C&J (135#/95#) + 30 DU

** Bonus challenge:  At any point during the week, establish heaviest 40m sled push possible. For attempt to count, it must be completed in 20s or faster. For consistency, use the Rogue Butcher sled. Post max weight completed and note conditions (dry, rain) to comments.

November 29, 2014

November 29th, 2014 | No Comments

Overhead Squat 3×3

AMRAP12: 50 Abmat Situps + 40 Wallball (20#/14#) + 30 Box Jumps (24″/20″) + amrap Burpees in time remaining.

November 28, 2014

November 28th, 2014 | 1 Comment

Happy Birthday, Emily!

Gymnastics Play

For time: Dumpster and back with 2x kb or 2x db, 30 reps DL (225#/155#), Dumpster and back with 2x kb or 2x db. * Choose matching KBs or DBs that challenge you.

November 27, 2014

November 27th, 2014 | 1 Comment

Happy Thanksgiving!

“Badger”

30 Squat cleans, 95 lb
30 Pull-ups
Run 800 meters
3 rounds for time
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

November 26, 2014

November 26th, 2014 | 1 Comment

Shoulder Press 3×3

Rotating Tabata:  Ring dips + Knee tucks from ring support position

November 25, 2014

November 25th, 2014 | 2 Comments

Gymnastics Play

4min AMRAP: 4 Dead-Hang Pullup, 8 Push Press (105#/73#), 12 Squats, Rest 1 min, x3. Resume each round where you last left off, report result as one cumulative score

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