Featured / 05.10.2013

Part A: Movement Prep Part B: Championship "Fight Gone Bad" 5 Rounds of: ME Wall Ball 20/14 ME SDHP 75/55 ME Box Jump 20" ME Push Press 75/55 ME Row for Cal.  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Featured / 04.10.2013

Part A: Mobility Prep. Part B: Every 1.5 minutes for 6 minutes (5 working sets) Power Clean +Full Clean @ 80% Part C: 24 min EMOM Minute 1: 5 Burpee Box Jump Overs Minute 2: 5 Thrusters @ 115/75 Minute 3: 10 Ring Dips Alternate stations each minute for 24 minutes. You will end up hitting each station 8 times
Featured / 03.10.2013

Part A: Mobility Prep Part B: Skill Work: Not for time. Three rounds of 1.5 minutes at each station Kipping Pullups x 10 GHD Situps x 15 Part C: 5 rounds of In 4 minutes: Row 500 meters AMRAP 10 Air Squats 10 Hands Release Push-Ups Rest 1min. between each round