Tuesday, 21 April, 2015
Workout of the Day: MWOD: Adductor Barbell Smash (2 Minutes Each, Pg 340) Low Back Smash (3 Minutes, Pg 290) WOD: 30-20-10 Reps For Time... Read More
Max Effort Lowers
Main Event: Free squat w only shoes on: max 1 80% x a map Accessories: Sumo stiffys x 10 x 5 Pistol box squats x... Read More
Teens: 20 April, 2015
Warm Up: Med Ball Warm Up Skill: Wall Ball Workout: 10 Min AMRAP of: Run 200m 10 Wall Ball 20 Double Unders Skill: Contest Day:... Read More
Pre-Teens: 20 April, 2015
Warm Up: Med Ball Warm Up Skill: Wall Ball Workout: 8 Min AMRAP of Row 200m 10 Wall Ball 8 Double Unders Skill: Contest Day:... Read More
Pre-Teens: 17 April, 2015
Warm Up: Run 200m 3 Rounds at a Warm Up Pace of “Cindy”: 5 Pull Ups 10 Push Ups 15 Squats Skill: Hang Power Clean... Read More
Kids: April 20, 2015
Warm up: Relays! Skill work: Plank -> Supported Handstand WOD: AMRAP in a given amount of time of Side shuffle 10yds each way 8 Lateral... Read More