Wednesday’s Workout – 3.13.2013
13 Mar
Workout of the Day: 15x200m Sprints The walk to the next 200 is your rest. Rest enough to allow yourself to go 100% on every sprint.
Tuesday’s Workout – 3.12.2013
12 Mar
Strength Workout: Snatch – 2RM then 3×2 @ 90% HERO Workout of the Day: DAE HAN 3 Rounds for time of: Run 800 meters with 45#’s 15 foot Rope climb, 3 ascents …
Monday’s Workout – 3.11.2013
11 Mar
Strength Workout: Back Squat – 3RM, then 2×3 @90% of 3RM Rack Jerk 1, 1, 1, 1, 1 Workout of the Day: 5 Rounds each for time of: 5 Tuck lever pull-ups …
Friday’s Workout – 3.8.2013
08 Mar
Strength Workout: Weighted Box Jumps – 2RM (10-25 lbs DBs in each hand) Power Snatch – 2RM, 5×2 @ 85% of 2RM Workout of the Day: CINDY
Thursday’s Workout – 3.7.2013
07 Mar
Strength Workout: Front Squat – 3RM Close Grip Bench – 5RM, 1 x max reps at body weight Workout of the Day: WOD 1: 10 Minute AMRAP of: 5 HSPU on plates* …
Wednesday – 03.06.2013 – Gym Closed due to Inclement Weather
06 Mar
The gym will be closed today, due to the inclement weather Due to the inclement weather, the gym will be closed today.
Wednesday’s Workout – 3.6.2013
06 Mar
Workout of the Day: For time: 1k Row Then – (no rest) 3 rounds for time of: 12 Deadlifts (M=275/F=155#) 24 Bar Facing Burpees Then – (no rest) 1k Row
Tuesday’s Workout – 3.5.2013
05 Mar
Strength Workout: Power Clean – 1RM, then 5×2 @ 90% One Arm DB Rows – AHAP 3 x max reps Workout of the Day: 3 rounds for time of: Row 250m 10 …
Monday’s Workout – 3.4.2013
04 Mar
Strength Workout: Front Squat – 1RM Bench Press – 3RM, 3×3 @ 90% of 3RM Workout of the Day: In 12 minutes complete: 100 Double-Unders Then – AMRAP of: 5 Push Jerks …
Friday’s Workout – 3.1.2013
01 Mar
Strength Workout: Snatch – 1RM Clean & Jerk – 1RM Back Squat – 1RM Workout of the Day: DIANE