Workout Of The Day

January 20, 2015

January 20th, 2015 | 1 Comment

Deadlift 1×5

21-15-9 Reps For Time: Front Squat * + Bar-facing Burpees

*Approximately 75% of 5RM Front Squat; scale accordingly.  Barbells start from ground.

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January 19, 2015

January 19th, 2015 | 1 Comment

Happy Birthday Gene!

Shoulder Press 3×5

“Nicole”

400 meter run
Max rep pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.

“Everybody can be great…because anybody can serve. You don’t have to have a college degree to serve. You don’t have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love.”
― Martin Luther King Jr.

January 17, 2015

January 17th, 2015 | No Comments


Gymnastics Play

EMOM10: 7 Hang Power Cleans (95#/63#) + Max Reps Shoulder-to-Overhead (95#/63#)

January 16, 2015

January 16th, 2015 | 1 Comment


Back Squat 3×5

4RFT: 15 Box Jumps (24″/20″) + 15 Chest-to-bar Pullups

January 15, 2015

January 15th, 2015 | 2 Comments


Gymnastics Play

AMRAP18: 10m Bear Crawl + 10 Sit-ups + 10m Broad-jump-to-squat + 10 Cossacks

January 14, 2015

January 14th, 2015 | No Comments


Deadlift 1×5

Mix & Match 7 Max Efforts: 30s Row Sprint (for cals); 30s Airdyne Sprint (for cals); Dumpster Sprint- there and back (for time)

January 13, 2015

January 13th, 2015 | 1 Comment


Dumbbell Shoulder Press 5×5

Watch a video for this workout“Helen”

400 meter run
21 Kettlebell swings, 1.5 pd
12 pull-ups
3 rounds for time

January 12, 2015

January 12th, 2015 | 1 Comment

Gymnastics Play

AMRAP20: 3, 6, 9, 12, 15… reps of Wallball (20#/14#) + Medball Pushups + Squat

January 10, 2015

January 10th, 2015 | 3 Comments

Back Squat 3×5

EMOM10: 7 Power Snatch (75#/53#) + Max Reps T2B

January 9, 2015

January 9th, 2015 | 2 Comments

Gymnastics Play

For Time: 10->1 Bench Press @ 80% BWT, 1->10 Inverted Burpees (reach handstand via donkey kick)

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