Friday, 17 April 2015
Workout of the Day: WOD: 3 Rounds for time of: Run 200 Meters 10 Front Squats (155/ 105) 10 Chest to Bar Pull Ups Extras:... Read More
Max Effort Upper
Main Event: Dr. floor press vs 1 chains: max 3 SS on max 3 80% w SS x a map Accessories: Push up contest bw... Read More
Teens: 15 April, 2015
Warm Up: 2x through, 1 min each of: Row Push Up Wall Ball Skill: Toes to Bar Workout: AMRAP in 10 mins of: Toes to... Read More
Pre-Teens: 15 April, 2015
Warm Up: Mixed Tabata of: Squats, Sit Ups, Push Ups, Pull Ups Skill: Deadlift Workout: 15-12-9-6-3 Deadlift Box Jumps Skill: Tabats Tensions and Row Vs... Read More
Teens: 14 April, 2015
Warm Up: Mixed Tabata of: squats, push ups, sit ups, grasshoppers Skill: Thrusters Workout: 10-9-8-7-6-5-4-3-2-1 Thrusters Box Jumps Skill: Row vs Handstand Hold
Teens: 13 April, 2015
Warm Up: Jog 200m 5 squats-> lunge walk 5 push ups-> bear crawl 5 tuck jumps Skill: Dumbbell Snatch Workout: AMRAP in 7 mins of:... Read More
Pre-Teens: 13 April, 2015
Warm Up: Jog 200m 5 squats-> lunge walk 5 push ups-> bear crawl 5 tuck jumps Skill: Dumbbell Snatch Workout: AMRAP in 7 mins of:... Read More
Pre-K: April 16, 2015
Skill work: Plank around in a circle Warm up: 3 min AMRAP 5yd Bear crawl -> 10yd Side shuffle -> 5yd Crab walk -> 10yd... Read More
Kids: April 16, 2015
Warm up: 3 min AMRAP of 10 yd Bear crawl -> 10 yd Roving plank -> 10 yd Backwards lunge -> 10 yd Grapevine Skill... Read More