1.29.16 FRIDAY “TOAD’S BACK”
Strength: 3×5 Back Squat Metcon: 30…20…10 of: Back Squat…165/115 Toes to Bar For Time (12min Time Cap)
1.28.16 THURSDAY “SIX PACK CITY”
22min AMRAP of: 22 Butterfly Sit Ups 22 Russian Twists…20/14 22 KB Swings…70/53 12 30m Shuttle Touches For Total Reps
1.27.16 WEDNESDAY “FREE HAND”
Strength: 3×5 Bent Over Barbell Row Metcon: 40 HSPU’s…45’s 1000m Row 3min Rest 30 HSPU’s…45’s 750m Row 3min Rest 20 HSPU’s…45’s 500m Row For Time... Read More
1.26.16 TUESDAY “QUICKSILVER”
Strength: 6×2 TnG Snatch Metcon: 7 Rounds of: 6 Hang Cleans…185/125 6 Burpee Over Box For Time (10min Time Cap) Sign up below for the... Read More
1.25.16 MONDAY “TRANSENDENCE”
**OPEN FOR FITNESS TODAY** Strength: 3×2 Thruster Metcon: 7min AMRAP of: 30/25 Cal Assault Bike 30 KB Single Arm Snatch…70/53 30 Thrusters…95/65 30 Chest to... Read More
1.22.16 FRIDAY “SLAUGHTER HOUSE”
Strength: 5×3 Shoulder Press Metcon: 4 Rounds of: 20/15 Cal Assault Bike 21 SDLHP’s…115/75 21 Shoulder to OH…115/75 21 Pull Ups 3min Rest For Time... Read More
1.21.16 THURSDAY “ABSTINENCE”
20min AMRAP of: 24 Butterfly Sit Ups 12 KB Swings…70/53 12 30m Shuttle Touches For Total Reps
1.20.16 WEDNESDAY “OH SKIPPY”
Strength: 5×3 OHS Metcon: 5 Rounds of: 40 Double Unders 12 OHS…135/95 For Time (12min Time Cap)