November 2013

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of 3-6-9 Shoot throughs Dumbell thrusters (#35/#25) Kettlebell... Read More

Pre WOD Tabata russian twists with med ball Workout of the Day Friday Group one 3 rounds for max reps :45 DB squat cleans :15... Read More

Pre WOD In 15-20 minutes, find your heaviest… Workout of the Day Wednesday 10 minutes as many rounds as possible 3 deadlifts @ 70-80% 10... Read More

Workout of the Day Tuesday 10 rounds for time 10 pullups 10 dips 10 situps 10 squats

Workout of the Day Monday 8 rounds for max reps :30 hanging power clean (#115/#95) :30 rest :30 lateral barbell jump (L+R=1) :30 rest

Workout of the Day Saturday In teams of 5, comlete 5 rounds for max reps AMRAP 5:00 of Row for calories Pushups Situps Squats Front... Read More

Workout of the Day Friday Athlete’s Choice For time: 100 Thrusters OR 100 Pullups Every minute on the minute complete 5 reps of the movement... Read More

Workout of the Day Thursday 5 intervals for max reps 4:00- 500 meter row As many reps as possible of bench press (#135/#85) 1:00 rest

Workout of the Day Elizabeth 21-15-9 Clean (135/85lb) Ring dips