Thursday 5.11.17

Accessory and Balance Work 3 rounds Turkish get ups-5 each arm Planks (middle, side, side, continuous, no rest when switching)-:20 seconds each position RX L1 L2  5 Rounds: 500 Meter Row 15 Burpees 10 Front Squats (155/105)  5 Rounds: 500 Meter Row 15 Burpees 10 Front Squats (115/75)  5 Rounds: 500 Meter Row 15 Burpees […]

Wednesday 5.10.17

RX L1 L2 A. Squat Snatch – 1-Rep Max We are testing our 1-Rep Snatch so that we can start a progression based off percentages starting next week.B. AMRAP 10: 5 Pull-Ups, 10 Pushups, 15 Air Squats A. Squat Snatch – 1-Rep Max We are testing our 1-Rep Snatch so that we can start a […]

Tuesday 5.9.17

Accessory and Balance Work Sled push – 4 x 100 meters RX L1 L2 Every Minute on the Minute x 21: Minute 1 – 5 Strict Pull-Ups, 7 Hand-Release Pushups, 9 Sit-Ups Minute 2 – 40 Double-Unders Minute 3 – 18/12 Calorie Bike Every Minute on the Minute x 21: Minute 1 – 5 Strict […]

Monday 5.8.17

Accessory and Balance Work 3 rounds: Box walks-5 Ring rows with 3 second pause at top -5 reps RX L1 L2 “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 155/105 “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 115/75 “DT” 5 Rounds: 12 Deadlifts 9 Hang Power […]

Sunday 5.7.17

RX L1 L2 5 rounds – keeping same pacing and time while switching order each time 100m Sled Push 10 Burpee box jump 300m row or 200m run 15 wall balls 20 DB Snatches rest 2:30 between rounds You can view our current schedule on our Box Calendar and Registration Board. You can login to […]

Saturday 5.6.17

9:00 a.m. Community WOD RX L1 L2 Teams of Two For time: 1000 Meter Run 60 Cal Row 60 Air Squats 800 Meter Run 40 Cal Row 40 Air Squats 600 Meter Run 20 Cal Row 20 Air Squats Teams of Two For time: 1000 Meter Run 60 Cal Row 60 Air Squats 800 Meter […]

Friday 5.5.17

RX L1 L2 “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders\Taps 40 Box Jumps\Steps (24/20) 40 Toes-to-Bar 30  Pull-Ups 30 Burpees 20 Cleans […]

Thursday 5.4.17

RX L1 L2  On the Minute x 20: Minute 1 – 20 Abmat Sit-Ups Minute 2 – 20/15 Calorie Bike Minute 3 – 50′ Dumbbell Lunge (50/35) Minute 4 – 100 Meter Sled Push (Empty) Minute 5 – 200 Meter Run On the Minute x 20: Minute 1 – 20 Abmat Sit-Ups Minute 2 – […]

Wednesday 5.3.17

Accessory and Balance Work 3 Rounds: Single leg RDL – 10/side DB Bulgarian split squat – 6/side RX L1 L2 1,000 Meter Row -Directly Into- 21 – 15 – 9: Kettlebell Swings (70/53) Overhead Squats (115/80). 1,000 Meter Row -Directly Into- 21 – 15 – 9: Kettlebell Swings (53/35) Overhead Squats (95/60). 1,000 Meter Row […]

Tuesday 5.2.17

Accessory and Balance Work 3 Rounds Goblet reverse lunge slide – 10/side Good Mornings – 8-10 Prone Rear Delt flies = 8-10 RX L1 L2 For Time: 21 Deadlifts (225/155) 42 Calorie Bike 84 Double-Unders 15 Deadlifts (225/155) 30 Calorie Bike 60 Double-Unders 9 Deadlifts (225/155) 18 Calorie Bike 36 Double-Unders For Time: 21 Deadlifts […]