Recent Posts

01/09/2014

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body…

29/08/2014

Workout of the Day
30 min EMOM
3 Squat Cleans
5 Thrusters
7 Chin Ups
*1 exercise per minute
then
For Time:
1000m Row

Post your scores to the Whiteboard.

28/08/2014

Workout of the Day
Strict Press
4 sets x 10 reps
then
Bent Over Lateral Raise
4 sets x 8 reps

then
0-5 min
100 Air Squats
5-10 min
75 Abmat
10-15 min
100 Russian Kettlebell Swings
15-20 min
50 Back Extension

Post your scores to the Whiteboard.

27/08/2014

Workout of the Day
Front Squat with 3 seconds pause at the bottom
5 sets x 3 reps
then
7 min AMRAP
7 Power Clean
9 Ring Dips
150m Run

5 min Break

7 min AMRAP
5 Deadlifts @70% 1RM
5 Burpees
5 Box Jumps (30/24/20)

Post your…