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  • 09022014

    1) 5 Rounds 100 yard shuttle sprint

    2) For time

    100 Double unders

    20 Renegade rows

    20 KB Snatch

    75 Double unders

    15 Renegade rows

    15 KB Snatch

    50 Double unders

    10 Renegade rows

    10 KB Snatch

    25 Double unders

    5 Rengade rows

    5 KB Snatch

     


  • 09022014

    1) 5 Rounds 100 yard shuttle sprint

    2) For time

    100 Double unders

    20 Renegade rows

    20 KB Snatch

    75 Double unders

    15 Renegade rows

    15 KB Snatch

    50 Double unders

    10 Renegade rows

    10 KB Snatch

    25 Double unders

    5 Rengade rows

    5 KB Snatch

     


  • 09012014

    Happy Labor day

     

     

     

    Tomorrow we will be open at 5PM come in and get your workout on.

     

  • 08302014

    1) 5x3 Snatch balance AHAP

    2) 10min AMRAP

    10 KBS (American)

    10 T2B

    10 Push ups

  • 08292014

    1) 5x10 BB weighted step ups to a 20 inch box alternating lead leg AHAP (Bar in front rack)

    2) 3 Rounds

    15 weighted jumping squats 45/35

    200m run

    15 weighted jumping squats 45/35

    Rest 90 sec between rounds


  • 08282014

    1) In teams of two move 16,000 pounds from ground to overhead and jump 500ft. Teams choose the weight they want to use and height plyo box they want to use, it can be broken up any way the team seems fit. 


  • 08272014

    1) 3 Rounds of tabata rowing for calories

    2) 40 Turkish get ups AHAP (20 each arm)


  • 08262014

    1) 5x5 Strict HSPU

    2) 12min AMRAP

    3 Muscle ups

    200m run

    6 lateral jump burpees (over pvc pipes)

    3) 4x1:00 plank holds (if possible use rings)


  • 08252014

    1) 5x2 Press cluster

    Push press + Push jerk + Split jerk AHAP

    2) 4 Rounds 

    15 box jumps

    5 power cleans @65% of your 1RM Clean

    5 Push jerks

    Use the same weight for both power cleans and push jerks

    Rest 90sec


  • 08232014

    1) Front squat 5x5 AHAP

    2) 15-1

    Walking lunges

    Broad jumps

    KB Twist


  • 08222014

    1) 4 Rounds

    200m Row

    Run to the top of the ramp

    10 Box jumps

    10 KBS AHAP

    1 Arm KB carry to rower 

    10 KBS

    1 Arm KB carry to the top of the ramp

    Work out will be performed in even numbered teams. One person from each team will go at a time. The clock will stop when each person from your team completes four rounds.


  • 08212014

     Light run with a chance of burpees.


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