• 11 December 2013

    12 minute AMRAP


    3 Wall Walks

    6 Burpees

    9 Box Jumps

  • 10 December 2013


    25 SDHP 95#/65#
    25 DU's
    25 Back Squat 95#/65#
    25 DU's
    25 Thrusters! 95#/65#
    25 DU's
    25 Deadlift 95#/65#
    25 DU's

  • 9 December 2013

    5 Rounds for time

    50ft shuttle run
    50ft OH walking lunge with plate
    50ft BBJ
    50ft bearcrawl

  • 5 December 2013

    150 Wall Ball shots

    2 minutes of work

    2 minutes of rest until finished

     

  • 4 December 2013


    10 min AMRAP

    4 Cleans EMOTM
    Max Double Unders for remainder of minute

    Score is total DU completed

  • 3 December 2013

    3 Rounds for time

    12 KB/DB Snatches
    10 Over the box KB/DB Burpees
    8 Abmat Situps

  • 2 December 2013

    Angie


    100 Pull ups

    100 Push ups

    100 Air squats

    100 Situps

  • 29 November 2013


    4 Rounds for time

    10 second handstand hold
    10 ring dips
    10 burpees

  • 27 Nov 2013

    Fight Gone Bad

    3 Rounds-Every rep is one point
    1 Minute per station

    Med Ball Clean
    Box Jump
    KB Deadlift
    Shuttle Run
    Rest

  • 26 November 2013


    21-15-9

    Wall Ball Shots
    T2B

  • 25 November 2013


    8 Minute AMRAP
    24 Goblet Squats 53#/35#
    40 Double Unders
    Rest 2 Minutes

    4 Minute AMRAP
    12 Goblet Squats
    25 Double Unders
    Rest 1 Minute

    2 Minute AMRAP
    6 Goblet Squats
    10 Double Unders

  • Workout of the Day

    22 Nov 2013

    12 minute AMRAP

    2 Bear Crawl laps

    12 Pull ups

    6 Pushups

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