Tuesday, 9/30/14

View Public WhiteboardWith a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed.Max Effort 500m Row […] Read More >>

Monday, 9/29/14

View Public Whiteboard21-15-9 Deadlifts, 225# / 155# Handstand Push-ups […] Read More >>

Saturday,

View Public Whiteboard"30 Rock" Teams of 2 or 3 Wall Sit Tag in and out 30 Calorie Row 30 Alternating KB Snatch (53, 35#) 30 Toes to bar 30 Calorie Row 30 KB Swings (53,35#) 30 knees to elbow 30 Calorie Row 30 KB Goblet Squat (53,35#) 30 Situps […] Read More >>

Friday, 9/26/14

View Public WhiteboardReplay 8/6/14 4 Rounds 250m Row 25 No Push up Burpee […] Read More >>

Thursday, 9/25/14

View Public WhiteboardL2/3 4 Rounds 20 Front Rack Lunge (95, 75#) 10 Chest to Bar Pullup 5 Bar over BurpeeL1 4 Rounds 20 Front Rack Lunge (75, 55#) 10 Pullups 5 Bar over BurpeeBaseline 4 Rounds 20 Suitcase Walking Lunge (30, 15# DB/KB) 10 Ring Row 5 Burpees […] Read More >>

Wednesday, 9/24/14

View Public WhiteboardL2/3 3 Rounds 50 Double Unders 20 Alternating DB/KB Snatch (70,50#) 10 Box Jumps (30, 24in)L1 3 Rounds 150 Singles 20 Alternating DB Snatch (53,35#) 10 Box Jumps (24, 20in)Baseline 3 Rounds 50 Jumping Jacks 20 Alternating DB Snatch (35 […] Read More >>

Tuesday, 9/23/14

View Public Whiteboard400m Run or 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups 400m Run or 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups […] Read More >>

Monday, 9/22/14

View Public WhiteboardL2/3 4 Rounds 10 KB Swings (70,53#) 5 Deficit HSPU (6,3in) 50 Double UndersL1 4 Rounds 10 KB Swings (53,44#) 5 HSPU 150 SinglesBaseline 4 Rounds 10 KB Swings (35 […] Read More >>

Satruday, 9/20/14

View Public Whiteboard"30 Rock" Teams of 2 or 3 Wall Sit Tag in and out 30 Calorie Row 30 Alternating KB Snatch (53, 35#) 30 Toes to bar 30 Calorie Row 30 KB Swings (53,35#) 30 knees to elbow 30 Calorie Row 30 KB Goblet Squat (53,35#) 30 Situps […] Read More >>

Friday, 9/19/14

View Public WhiteboardL2/3 4 Rounds 20 Wall Ball (20#) 10 Ring Dip 100m SprintL1 4 Rounds 20 Wall Ball (20,14#) 10 Box Dip 100m SprintBaseline 4 Rounds 20 Wall Ball (14 […] Read More >>