Wednesday – January 17, 2018 (20180117)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 2 Rounds for Time 20 Kettlebell Sumo Deadlift High Pulls 40 Jump Rope 20 Single-Arm Overhead Walking Lunges 40 Jump Rope 20 Alternating Kettlebell Snatches 40 Jump Rope 20 Kettlebell Clean-and-Presses 40...

Tuesday – January 16, 2018 (20180116)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press   Do all 5 movements to complete 1 repetition of the complex. Complete...

Monday – January 15, 2018 (20180115)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 4 rounds: 300m Row 20 Wall ball 10 burpees over rower Level 2 4 rounds: 300m Row 20 Wall ball 14/10 10 burpees over rower Level 3 4 rounds: 300m Row 20 Wall ball 20/14 10 burpees over rower Level 4 Rx 4...

Friday – January 12, 2018 (20180112)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 In no particular order: WOD A: 80 Ring Rows and 80 Calories on the bike for time, broken up in any way WOD B: Time Trial: 1 mile run. Level 2 In no particular order: WOD A: 30 Pull ups and 80 Calories on...

Thursday – January 11, 2018 (20180111)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 10! Bench Press Burpees Level 2 10! Bench Press @60%/50% body weight Burpees Level 3 10! Bench Press @80%/65% body weight Burpees Level 4 Rx 10! Bench Press @100%/80% body weight Burpees Motivation We...

Wednesday – January 10, 2018 (20180110)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 rounds for time of: 50 Squats 7 ring row 7 dips 10 Hang power cleans Level 2 “Nasty Girls” 3 rounds for time of: 50 Squats 7 pull ups 7 dips (band ok) 10 Hang power cleans 85/53 Level 3 3...