Thursday, 9 July, 2015
Workout of the Day: MWOD: Barbell Quad Smash (2 Min Each) Banded Super Frog (2 Min Each) WOD: 5 Rounds for time of: 20 GHD... Read More
Dynamic Effort Lowers
Main Event: Speedy Box Squats -60% x 3 x 5 -70% x 3 x 10 -80% x 2 x 5 Accessories: Snatch grip DL x... Read More
Teens: 7 July, 2015
Warm Up: 1 minute of work 15 seconds of rest of: Barbell Goodmornings Push Ups Kipping Swings Plank Skill: Hang Power Clean Workout: Partner WOD:... Read More
Teens: 6 July, 2015
Warm Up: 10 Squats-> Lunge Walk 5 Burpees-> Bear Crawl 10 Mountain Climbers-> Broad Jump 10 Tuck Jumps-> Forward Rolls Skill: Wall Ball Workout: 18-15-12-9-6-3... Read More
Pre-Teens: 6 July, 2015
Warm Up: 10 Squats-> Lunge Walk 5 Burpees-> Bear Crawl 10 Mountain Climbers-> Broad Jump 10 Tuck Jumps-> Forward Rolls Skill: Wall Ball Workout: 15-12-9... Read More
Kids: July 8, 2015
Warm up: 3 Rounds 2 Forward rolls -> 10 Jumping jacks -> 10yds Bear crawl -> 5 Squats Skill work: Hand release Push ups WOD:... Read More