WOD: Jerks, Helen
Saturday Workout Of the Day LIFT Split Jerk 4×3@85% Benchmark WOD “Helen” 3 rounds for time: 400m Run 21 KB Swings (50/35) 12 Pullups
April 2014
WOD: Snatches, Thrusters, Power Snatch, Burpee BJumps, Dips
Friday Workout Of the Day LIFT Snatch 4×3 @85% WOD 10min EMOM 5 Thrusters (95/65) 5 Power Snatch 10min AMRAP 5 Burpee Box Jumps (30/24) 5 Dips
WOD: Snatches, Thrusters, Power Snatch, Burpee BJumps, Dips Read More »
WOD: Lunges, Pullups, Double Unders
Thursday Workout Of the Day WOD 22min AMRAP 22 Front Rack Lunges (95/65) 22 Pullups 22 Double Unders Happy Birthday Alora!
WOD: Lunges, Pullups, Double Unders Read More »
WOD: Press, WBs, KBS, BJumps, SDHP
Wednesday Workout Of the Day LIFT Press 4×5 @ 80% WOD 12min AMRAP 5+ Wall Balls (20/14) 5+ Kettlebell Swings (50/35) 5+ Box Jumps (24/20) 5+ Sumodeadlift High Pull (95/65)
WOD: Press, WBs, KBS, BJumps, SDHP Read More »
WOD: Clean, Chipper
Tuesday Workout Of the Day LIFT Clean 4×3 @85% WOD 100 Calorie Row 80 Double Unders 60 Situps 40 Dips 20 Chest to Bar Pullups
WOD: Clean, Chipper Read More »
March Member of the Month
Congrats to our March Member of the Month, Emily Erison! Emily started with us late fall and has been steadily improving across the board since joining. She brings great energy and passion to every workout and it has paid dividends as she put up some impressive numbers during the open. Keep killing it Emily!
March Member of the Month Read More »
WOD: Squat, Snatch, OHS, CnJ, Lunges, Thrusters, T2B, Burpees, Cleans
Monday Workout of the Day LIFT Back Squat 4×5 @80% WOD 1 5min AMRAP 1+ Power Snatch (95/65) 1+ Overhead Squat 2+ Clean and Jerk 2+ Front Rack Lunges WOD 2 2 Rounds, 90sec each… 1. Thrusters (95/65) 2. Toes to Bar 3. Burpees 4. Power Cleans (95/65)
WOD: Squat, Snatch, OHS, CnJ, Lunges, Thrusters, T2B, Burpees, Cleans Read More »
WOD: Jerk, 300
Sunday Workout Of the Day LIFT Split Jerk 4×3 @80% WOD 300 workout… 25 Pullups 50 Deadlifts (135/95) 50 Pushups 50 Box Jumps (24/20) 50 Floor Wiper w Barbell 50 1-arm KB Clean n Press (35/25) 25 Pullups
WOD: OHS, WBs, SDHP, Pushups, Planks
Saturday Workout Of the Day LIFT Overhead Squat 4×5 @80% WOD 30 Wall Balls (20/14) 40 Sumodeadlift High Pulls (95/65) 50 Double Unders 40 Sumodeadlift High Pulls 30 Wall Balls (20/14) w/ EMOM 5 Pushups Buy Out: 5min of plank
WOD: OHS, WBs, SDHP, Pushups, Planks Read More »
WOD: Deadlift, Dips, T2B, Suicides, HSPUs, Pullups, Squats
Friday Workout Of the Day LIFT Deadlift 3×3 @70% WOD 1 8min AMRAP 8 Dips 8 Toes To Bar 1 60 yard suicide WOD 2 8min AMRAP 8 Handstand Pushups 8 Pullups 18 Air Squats
WOD: Deadlift, Dips, T2B, Suicides, HSPUs, Pullups, Squats Read More »
