December 2019

“Bermuda Triangle” For Time: teams of 2 100 Meter row 200 Meter row 300 Meter row 400 Meter row 500 Meter row 600 Meter row... Read More

Back SquatBuild to a heavy set of 3 “Stairmaster”30 – 20 – 10 Calorie rowBox step-ups (50/35) (24/20)Directly into…10 – 20 – 30 Dumbbell snatches... Read More

“Bur-please”20 Minute AMRAP:400 Meter runMax unbroken muscle-upsBurpeesPerform 2x the amount of muscles-ups completed as burpees at the end of each round. Tomorrow’s Forecast:Wednesday’s workout calls... Read More

DeadliftBuild to a heavy set of 5 “Spineless”For Time:25 Deadlifts (185/135)30 Sit-ups20 Deadlifts30 Sit-ups15 Deadlifts30 Sit-ups10 Deadlifts30 Sit-ups Tomorrow’s Forecast:Tuesday’s workout calls for running, muscle-ups,... Read More

“Golden Girls”For Time:150 Double unders150 Sit-ups100 Wall balls (20/14)50 Burpee pull-ups Recipe of the Week:This week we have a tasty looking Sheet Pan Chicken Fajitas.... Read More

“Little Dipper”18 Minute AMRAP:400 Meter row20 Push press (115/85)200 Meter run2 Rope climbs Tomorrow’s Forecast:Friday’s workout calls for double unders, sit-ups, wall balls and burpee... Read More

“Tip Toe”4 Rounds:21 HRPU15 T2B9 Deadlift (275/185) Tomorrow’s Forecast:Thursday’s workout calls for rowing, running, push press, and rope climbs. Box Brief: Bring A Friend Day... Read More

Thrusters5 – 5 – 5 – 5 – 5 5 Rounds:12 Seconds Front Squats (135/95)48 Seconds Air Squats (slow) Tomorrow’s Forecast:Wednesday’s workout calls for hand... Read More

“Bam Bam”5, 4-Minute AMRAPs30/20 Calorie row30 KBS (53/36)Max 10 Meter shuttle runs4-minute rest Tomorrow’s Forecast:Tuesday’s workout calls for a thruster strength session. Quote of the... Read More