Monday 1/26/15

View Public Whiteboardlunge position; single arm press […] Read More >>

Monday, 1/26/15

Deload week, play in waves...View Public WhiteboardL2/3 40 Back Squats (75,55#) 40 Cal Row 30 Front Squat (75,55#) 30 Cal Row 20 OH Squat (75,55#) 20 Cal Row 7min RestL1 40 Back Squats (65,45#) 40 Cal Row 30 Front Squat (65,45#) 30 Cal Row 20 OH Squat (65,45#) 20 Cal RowBaseline 40 Back Squats (45,15#) […] Read More >>

Friday, 1/23/15

View Public WhiteboardRFESS+ Crunch 3x101/2 kneeling pull + Roll Out 3x10 […] Read More >>

Friday, 1/23/15

View Public WhiteboardL2/3 3 Rounds 10 Power Cleans (115,75#) 15 Chest 2 Bar 20 Calorie RowL1 3 Rounds 10 Power Cleans (95,55#) 15 Pullups 20 calorie RowBaseline 3 Rounds 10 Power Cleans (55,45#) 15 Ring Rows 15 calorie Row […] Read More >>

Thursday 1/22/15

View Public WhiteboardL2/3 9min AMRAP 9 Ring Pushups 12 Med Ball Cleans (20,14#) 15 Toes to barL1 9min AMRAP 9 Pushups 12 Med Ball Cleans (20, 12#) 15 K2EBaseline 9min AMRAP 9 Pushups (knees/ box) 12 Med Ball Cleans (12 […] Read More >>

Wednesday, 1/21/15

View Public WhiteboardInverted Row + DB Floor Press 2x101/2 kneeling banded pull + Ext Rotation 3x10/side […] Read More >>

Wednesday, 21JAN14

View Public WhiteboardL2/3 4 Rounds 400m Run 3 Muscle Up+ Ring dipL1 4 Rounds 400m Run 10/7 Ring DipsBaseline 4 Rounds 500m Row 10 Box Dips […] Read More >>

1/20/2015

View Public WhiteboardEMOMx10 Odd: Row 20/15 Cals Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.Teams of 2: 30 Lateral Burpee Box Jump Overs (20″) 30 Snatches (155/105) 30 Lateral Burpee Box Jump Overs (20″) 30 Clean and Jerks (155/105) 30 Lateral Burpee Box […] Read More >>

Tuesday, 1/20/14

View Public WhiteboardL2/3 400m Run Cash in 3 Rounds 10 Thrusters (115,65#) 20 Mountain Climbers 30 Situps 400m Run Cash outL1 400m Run Cash in 3 Rounds 10 Thrusters (95,55#) 20 Mountain Climbers 30 Situps 400m Run Cash outBaseline 500m Row Cash in 3 Rounds 10 Thrusters (45,35#) 20 Mountain Climbers 30 Situps 500m Row […] Read More >>

Monday, 19JAN15

View Public WhiteboardL2/3 7 minute AMRAP 5 Front Squats (95, 65#) 7 Bar Facing BurpeesL1 7 minute AMRAP 5 Front Squats (75, 55#) 7 Bar Facing BurpeesBaseline 7 minute AMRAP 5 Box Front Squats (65, 55#) 7 Bar Facing Burpees […] Read More >>