Friday 1.24.2014

Workout of the Day Clean Technique (This means “Squat” Clean) then For Time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Wall Ball Shots (20/14) Post your scores to the Whiteboard. FUN FACT FRIDAY: Bill Gates’ house was partially designed using a...

Thursday 1.23.2014

Workout of the Day Power Snatch Build to a Heavy Single then In 12 minutes: Run to the top of the stairs (14th floor) and back down then complete, 20 Burpees 1 Rope Climb 20 Thrusters (75/45) 1 Rope Climb In time remaining: AMRAP Muscle-ups (3 Dips + 3 Pull-ups = 1...

Wednesday 1.22.2014

Workout of the Day Kipping Pull-up and Butterfly Pull-up Technique Work then 5 x 500m Row Rest 90 sec between rounds *Score = total time Post your scores to the Whiteboard. “The Magic Is In the (Quality) Movements” by Chris Sinagoga For those of you who...