Workout of the Day

Monday November 19th

Flip Flop! AMRAP 11: 5 HSPUs 10 Hang Power Cleans 135/95, 20 *deficit push ups 45/25 40 Double Unders *Use two plates outside of shoulders, place hands on plates chest to deck then: 3×5 OH Squat

Sunday November 18th

Hero WOD Sunday “Dork” Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant… Read more »

Saturday November 17th

Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Bike 100 Box Jump Overs 24/20, L2 20/12, L3 step-up & over 100 Power Cleans 100 Barbell-Facing Burpees Round 1: 135/95 Round 2: 115/80