Workout Of The Day

October 11, 2014

October 11th, 2014 | 2 Comments

Happy birthday Cindy!

Gymnastics Play

“Newport Crippler” – For time: 30 BWT Back Squats + Run 1 Mile

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October 10, 2014

October 10th, 2014 | 1 Comment

Deadlift 1×5

10RFT: 10 Pullups + 10 Box Jumps(24″/20″) + 10 Pushups

October 9, 2014

October 9th, 2014 | 1 Comment

Bench Press 3×5

AMRAP12: 6T2B + 9 Push Press (95#/63) + 12 KBS (53#/35#)

October 8, 2014

October 8th, 2014 | 2 Comments

Ring Play

“Annie”

Double-unders
Sit-ups
50/40/30/20/10 rep rounds, for time

Use time remaining in class for focused mobility work

October 7, 2014

October 7th, 2014 | 2 Comments

Back Squat 3×5

AMRAP 8
2, 4, 6, 8, 10, 12, etc… reps of:
Pistols (alternate legs)
Wallball (20#/14#)

October 6, 2014

October 6th, 2014 | 2 Comments

Gymnastics Play

5RFT: 7 Power Snatches (95#/63#) + 7 HSPU

October 4, 2014

October 4th, 2014 | 2 Comments

Hang Snatch technique work/warmup, then EMOM5: 1 hang snatch.

Watch a video for this workout“Cindy”

5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes

October 3, 2014

October 3rd, 2014 | 2 Comments

Push Press 3×5

For time: Dumpster sprint, 3 rds of 30 KBS(53/35) + 15 K2E, Dumpster Sprint

October 2, 2014

October 2nd, 2014 | 1 Comment

Sled work – sprint intervals, drags, pulls

For time: 20 cal row, 8 burpees, 8 hang power clean (135#/95#). Rest as needed and repeat. Complete up to 4 sets total.

October 1, 2014

October 1st, 2014 | 1 Comment

Front Squat 3×5

For time: 10->1 HSPU + 1->10 Box Jump (28″/24′)

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