Weightlifting 3×8 Backsquat WOD 5 min AMRAP Burpees *On the minute 25 Double Unders Weightlifting 3×8 Backsquat WOD 5 min AMRAP Burpees *On the minute 25 Double Unders OR Double Taps Weightlifting 3×8 Backsquat WOD 5 min AMRAP Burpees *On the minute 25 Double Taps You can view our current schedule on
Fitness RX Fitness Level 1 Fitness Level 2 Teams of 3 AMRAP 22 7 Rope Climbs 10 Thrusters (155/105) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as Needed Teams of 3 AMRAP 22 14 Strict Pullups 10 Thrusters (135/95) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as Needed Teams of 3
Fitness RX Fitness Level 1 Fitness Level 2 WOD 21-15-9-15-21 Wallball (20/14) Box Jump Over (24/20) 200 Meter Run WOD 21-15-9-15-21 Wallball (14/10) Box Jump Over or Step Over (24/20) 200 Meter Run WOD 21-15-9-15-21 Wallball (Coaches Choice) Box Step Over (Coaches Choice) 200 Meter Run You can view our current limited and future full
Fitness RX Fitness Level 1 Fitness Level 2 In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. WOD “Badger” 3 Rounds 30 Squat Cleans (95,65) 30 Pull-ups 800m Run *Unless you can do 10-15 unbroken pull ups, you should be
Rest
Fitness RX Fitness Level 1 Fitness Level 2 WOD 21-15-9 Handstand Push Up Ring Dip Push Up WOD 21-15-9 Pike Handstand Push Up Ring Dip Push Up WOD 3 Rounds Box Walk :30 sec 15 Box Dips 15 Push Ups
Fitness RX Fitness Level 1 Fitness Level 2 WOD “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats (95/65) WOD 5 Rounds 400 Meter Run 15 Overhead Squats (75/55) WOD 5 Rounds 400 Meter Run 15 Overhead Squats (Coaches Choice) You can view our current schedule on our Box Calendar and Registration Board. You can
Fitness RX Fitness Level 1 Fitness Level 2 WOD On the 2 Minute for 20 Minutes 3 Muscle Ups 5 Power Cleans (185/135) 7 Burpees WOD On the 2 Minute for 20 Minutes 3 C2B Pull-Ups or Pull-Ups 3 Ring Dips 5 Power Cleans (135/95) 7 Burpees WOD On the 2 Minute for 20 Minutes
Fitness RX Fitness Level 1 Fitness Level 2 Weightlifting Build to a 1 Rep Heavy Deadlift WOD On The Minute for 12 Minutes 8 Romanian Deadlifts (RDL) :40 Plank Hold 40 Double Unders Weightlifting Build to a 1 Rep Heavy Deadlift WOD On The Minute for 12 Minutes 8 Romanian Deadlifts (RDL) :40 Plank Hold
Fitness RX Fitness Level 1 Fitness Level 2 WOD Bench for Max Reps (1 attempt at each weight) 225/155 185/135 155/105 135/95 95/65 Following Each Max Set Complete a Max Set of Strict Pull-Up WOD Bench for Max Reps (1 attempt at each weight) 185/135 155/105 135/95 95/65 45/35 Following Each Max Set Complete a