9/5 WOD

Lynne5 Rounds Max Reps Body Weight BenchPull-ups (Strict)Note: this workout has no time element. Take your time to get the max reps each round. 

9/4 WOD

Deadlift 295/18512-9-6Suicide Sprint between each roundRest three minutes Repeat 250/165 

What’s an atomic sit-up?

Check out this video. http://m.youtube.com/watch?v=CK2dC7c4aCw&desktop_uri=%2Fwatch%3Fv%3DCK2dC7c4aCw

9/3 WOD

WOD4 Rounds for time20 OH Walking Lunges 45/2515 Atomic Sit-ups 45/2520 Double Unders Skill OH Squat 

8/30 WOD

8/30SkillPush PressWOD10,9,8,…1Push PressKB SwingsRow

8/29 WOD

8/29 Skill:Back SquatWork up to a five rep maxWOD 3 Rounds for Time10 Power Snatches 95/6510 Back Squats 95/6510 Barbell Walking Lunges 95/65 

8/28 WOD

100 DU50 Push Ups50 Squats50 Knees to Elbows50 Burpees100 DU

8/27 WOD

WODElizabeth21-15-9CleansRing dipsSkillBench Press 10,8,6,4 

8/26

10,9,8,7,6,5,4,3,2,1Deadlifts 225/155Wallball Sit UpsWallballs 20/14100 Meter Run

8.23.13

8.23.1350 Toes 2 Bar25 Handstand Push ups800m RunNever done handstand Push ups…? No worries, See video for variations to scale this movement, and come on in to work with our trainers to develop your skills!