Workout of the Day

See what fun Jake and the other trainers have cooked up!

Monday 6.10.13

12

3 x 400 Sprints 1:1

“Fran”

21-15-9

Thrusters

Pull-ups

Read More

Friday 6.7.13

7

5 RFT

5 Snatches 95/65

7 Overhead Squats 95/65

9 Pull-ups

Read More

Thursday 6.6.13

5

3×4 Back Squat
(5 sec. pause)

Then

600m Run
16 Push Press 115/85
400m Run
14 Push Press 115/85
200m Run
12 Push Press 115/85

Read More

Wed 6.5.13

8

Partner WODs

“Dosey Doe”

7 min AMRAP

6 Burpee to Box Jump

5 Pull-ups

20 Unbroken Double Unders (Add 10 if broken)

Rest 1 min.

Then…

7 min AMRAP

Wall Balls 20/14

Read More

Tuesday 6.4.13

14

20 min EMOM

3 Deadlifts 135/95

2 Hang Cleans 135/95

1 Jerk 135/95

Read More

Monday 6.3.13

25

June Benchmark

“What the…”

75 Dbl Unders

65 KBS 53/35

55 Sit-ups

45 Back Squats 45/35

35 Push-ups

25 Thrusters 45/35

15 Knee 2 Elbow

Read More

Friday 5.31.12

12

May Benchmark

10 Min Partner AMRAP

10 KBS 53/35

15 Goblet Squats

10 Burpees

KB can not touch the ground or both team members do a 100M sprint

Read More

Thursday 5.30.13

4

3×4 Pendlay Row

then….

“Deadman Walking”

12 min AMRAP

7 Deadlifts 185/125

2 Wall Walks

Read More

Wed. 5.29.13

13

3×5 Back Squat (5 sec pause)

then…

“La Jerk”

10 min AMRAP

2,4,6,8,10,12,14….

Clean and Jerk 135/95

Lateral Burpee Over the Bar

Read More

Tuesday 5.28.13

5

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

Then….

“AB”RAP

5 min.

20 Med Ball Russian Twist

20 Flutter Kicks

Read More
/* ]]> */