2015 05 18
Above picture of Rayray in his natural habitat
Also, don't forget out 6 year anniversary party this weekend! Click here for details!
A.
Deadlift 4rm
Note: Shoot for your 3rm from 4.28.15
B.
10 minute amrap
8 Box Jumps 24/20
8 Ring Rows
10 Plate Ground to Overhead 45/35
8 Ring Push Ups
2015 05 18
Its Jorts day. You'd better have a sweet pair of Jean Shorts painted on dat booty.
A.
15 minutes to find Squat Heavy Single
Note: No Fails today, just a heavy single. Feeling good because the power the jean shorts are giving you? go for it. But we don't want you grinding this out today.
15 minutes to find Push Press 5rm
B.
For Time
30 Back Squats at 55-65% of today's heavy single
1000m Row
Note: You pick the weight, score is time and weight used.
2015 05 17
We're changing the lifts/days up a bit. Trying to keep things interesting!
A. Push press - 2RM - focus on keeping that dip tight, fast, and exploding the bar off of your shoulders
B. Front squat - every 2:00 x 7 rounds - 2 fast-out-of-the-bottom reps at 70% of 1 RM, 10 plank hold step outs
C. 10min AMRAP - 5 KB windmills each arm AHAP (10 total), 30 Russian twists (R+L=1)
2015 05 17
Jorts Day Tomorrow, don’t forget
[vc_row][vc_column width="1/1"][text_output]Guess what
its shorts season
and on Monday May 18th
its time to expose yourself and get them quads out
its okay
show them a little sun
get them out there
don't be shy
do it
Its okay, they had an article about it here
oh...
who is that?
is that your shiny white quads?
come on out here little fellas
there we go
much better
you look good
who knows what the workout is, it might be this
or it might even be this
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2015 05 17
NEW LEADERBOARD WORKOUT ALERT! Sunday 5.17.15
Watch the video above the for new leaderboard workout - the Literal Bench Press Test
or this workout below
probably this one.
"Lactate Test"
3 Rounds
250m row
15 American Kettlebell Swings 70/55
25 Burpees
15 American Kettlebell Swings 70/55
250m Row
Rest 10 minutes between rounds
Note: Score is total round times added together.
2015 05 16
2015 05 16
2015 05 16
FYI! Robby Gustin is graduating this weekend along with a lot of our other ND students! Congrats all!
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
25 min Time Cap
2015 05 15
Hey everyone, Swag is here - if you preordered, come pick it up. If you didn't - there is limited supply! If you aren't sure, we have the pre-order list!
We take cash-check-or credit through our point of sale, but we can't "put them on your account" so bring something to purchase it with if you'd like to get one here!
2015 05 15