Workout of the Day
31 Jul 2017
20 minutes to work to a 3 rep max
9 Minute AMRAP
3 Thrusters (95#/65#)
Post loads and highest round completed to comments.
Order Your NW FitMeals!
Well, what did you think of the NW FitMeals? What a convenient way to get healthy, locally prepared and sourced meals for yourself and/or your family. If you would like to jump on the NW FitMeal train, all you have to do is sign-up through their website and place your order.
If you would like to receive meals for next week, the week of Aug 8th, then you will need to place your order no later than 12pm (noon) on Tuesday, Aug 1st. Here’s what’s on tap for next week’s meals.
L1- Taco Chicken salad with pico de Gallo, on a bed of romaine with mixed bell peppers, cherry tomatoes, avocado, and a lime wedge.
L2-Turkey Chorizo Burger with roasted root vegetables and yam fries
L3- Paleo Pulled Pork with mixed grilled vegetables, and rosemary garlic yams
L4- Thai Chicken Meatbalsl with bias cut carrots and cilantro lime yams
L5- Famous Ground Chicken with roasted Brussel sprouts and rosemary garlic yams
D1- Bacon Wrapped Jalapeno Chicken Thigh with bias cut carrot and cilantro lime yams
D2- Turkey Chorizo Burger with roasted root vegetables and rosemary garlic yams
D3- Paleo Pulled Pork with mixed grilled vegetables, and rosemary garlic yams
D4- Southwest Meatballs with southwest aioli, cauliflower rice, and house seasoned yams
D5- Paleo Beef Brisket with roasted garlic cauliflower mash and house seasoned yams
27 Jul 2017"12 Days of Christmas" 1 100m run 2 clean and jerks (155#/105#) 3 chest bar pull-ups 4 clapping push-ups 5 box jumps (30"/24") 6 overhead sit-ups (25#/15#) 7 ring dips 8 medicine ball cleans (20#/14#) 9 kettlebell swings (53#/35#) 10 v sit-ups 11 wall balls (20#/14#) 12 burpee broad jumps Power Hour: Deadlift 20 minutes to build up to a 3 rep max, THEN: 12-9-6 Deadlift (315#/255#) Strict handstand push-ups Post times and loads to comments. Read more
23 Jul 2017Starting at 0:00 FOR TIME 10 DB thrusters (50#/35#) 50 Double unders 8 DB thrusters 40 Double unders 6 DB thrusters 30 Double unders 4 DB thrusters 20 Double unders 2 DB thrusters 10 Double unders Starting at 10:00 FOR TIME 10 Bar muscleups 20 Calorie assault bike 8 Bar muscleups 16 Calorie assault bike 6 Bar muscleups 12 Calorie assault bike 4 Bar muscleups 8 Calorie assault bike 2 Bar muscleups 4 Calorie assault bike If you finish the first portion faster than 10 minutes, rest until the 10:00 mark. If you do not finish, note how far you got and move on to the next portion. Post times or reps completed to comments. Read more