RX L1 L2 On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes 11-15 – 3 Deadlifts Followed By 400m Run 40x Bodyweight Squats 30x Sit Ups 20x Push Ups 10x Pull Ups On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes
9:00 a.m. Community WOD RX L1 L2 Teams of 3 Run 1 Mile 21 Kettlebell Swings, 21 Kettlebell Front Squats (70\53) Run 800 Meters 15 Kettlebell Swings, 15 Kettlebell Front Squats (70\53) Run 400 Meters 9 Kettlebell Swings, 9 Kettlebell Front Squats (70\53) Teams of 3 Run 1 Mile 21 Kettlebell Swings, 21 Kettlebell Front
RX L1 L2 55 Barbell Burpees 34 Overhead Squats (95/65) 21 Ring Muscle-Ups 55 Barbell Burpees 34 Overhead Squats (75/55) 21 Pull Ups\Ring Dips 55 Barbell Burpees 34 Overhead Squats (Coaches Choice) 21 Ring Rows\Ring Dips You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling
RX L1 L2 “The Other Total” 1RM Clean 1RM Bench 1RM OHS Followed by EMOMx3: 20 Wall Balls, 20/14 Rest 2 minutes EMOMx3: 20 Wall Balls, 20/14 “The Other Total” 1RM Clean 1RM Bench 1RM OHS Followed by EMOMx3: 20 Wall Balls, 14/1 Rest 2 minutes EMOMx3: 20 Wall Balls, 14/10 “The Other Total” 1RM
Accessory and Balance Work 3 rounds: Planks-:45 seconds Flutter kicks-40 Skull crushers-10 RX L1 L2 On the Minute x 20: Minute 1 – 10 Burpee Box Jumps (24″/20″) Minute 2 – 15/12 Calorie Row Minute 3 – 20/15 Calorie Bike Minute 4 – 20 Abmat Sit-Ups On the Minute x 20: Minute 1 – 10
RX L1 L2 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Push Jerks (135/95) 10 Muscle-Ups 50 Calorie Row 40 Front Squats (115/75) 30 Toes to Bar\Knee Ups 20 Push Jerks (115/75) 10 Pullups\10 Ring Dips 40 Calorie Row 30 Front Squats (Coaches Choice) 20 Knee Ups 10 Push Jerks \10 Push Press (Coaches Choice) 10
Accessory and Balance Work 3 rounds: Bear crawl – down gym length & back Reverse grip barbell row-8 HS kick ups to wall/HS floaters-3 attempts, hold for 15 seconds RX L1 L2 “Helen” 3 RFT: 400m Run 21 KBS, 53/35 12 Pull ups 3 RFT: 400m Run 21 KBS, 45/25 12 Pull ups\Ring Rows 3
RX L1 L2 Back Squat On The Minute x 15: Minutes 1-5 – 7 Reps Minutes 6-10 – 5 Reps Minutes 11-15 – 3 Reps OR Easter WOD 100 Double Unders 800M Barbell Carry (95\65) 100 Burpees Back Squat On The Minute x 15: Minutes 1-5 – 7 Reps Minutes 6-10 – 5 Reps Minutes
RX L1 L2 4 RFT: 10 Clusters, 135/95 10 Ring Dips 10 TTB 10 Bar Facing Burpees 4 RFT: 10 Clusters, 115/75 10 Ring Dips 10 TTB\Knee Ups 10 Bar Facing Burpees 2 RFT: 10 Thrusters\10 Hang Cleans 10 Box Dips 10 Knee Ups 10 Bar Facing Burpees You can view our current schedule on
Accessory and Balance Work 3 Rounds Tempo push-ups-3 seconds down10 Strict ring pull-ups OR jump & hold chin over bar-5-10 pull-ups, OR 5 hold chin over bar with 5 second hold Iron cross drill-5 (L1/RX athletes only) RX Level 1 Level 2 3×10 Dead Lift 21 – 15 – 9: Deadlifts (225/155) HSPU DB Box