WOD: Chipper 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs For Time Shoutouts: Carla Luna Bday, Over the weekend: Tina L and Mike I Bday (1/2) Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule due to holidays January 30th – Come support […]
Strength: Snatch, 6×2, 85%, EMOM WOD: 3RFT 10 Power Snatch (115/75) 10 OHS 10 SDHP 10 Lateral Bar Over Burpees 20 Min Cap Shoutouts: Andrew Rice Bday Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule due to holidays January 30th – Come support Jenna, Rubio, Justin, Jess P, Sky, and […]
Strength: Clean and Jerk Complex: Clean and Jerk + Jerk. 7×1, EMOM. (clean and jerk in one constant motion. Catch the clean in a dip and jerk out of that dip. Your second jerk can be performed after re-establishing yourself) Record you heaviest successful complex. WOD: For Time 30 Clean and Jerks (135/95) 15 Strict […]
Skill: Movements in WOD WOD: Pump Day 4RNFT of: 10 Floor Presses (135/95) 10 Bentover Rows then NFT 3×8 Barbell Bicep Curl 3×8 Ring Dips 3×8 Reverse Dumbbell Raise 3×12 TRX Row 100 HRPUs 30 Min Cap Shoutouts: None Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule due to holidays […]
Strength: Front Squat, 4,3,3,4 85%, 90%, 90%, 85%, Every 2 min WOD: AMAP With a 15 minute running clock complete, 15 Front Squats (135/95) 10 HSPU 15 Front Squats (155/105) 10 HSPU 15 Front Squats (175/115) 10 HSPU 15 Front Squats (195/125) 10 HSPU With the remaining time complete AMAP Double Unders (this will be […]
Tabata Rower Slam Balls/V Ups TRX/ Push Ups Air Squats/ ABMAT Sit Ups KBS/Shoot Throughs Burpees
WOD: 12 Days of Christmas 30 Sec Plank Thrusters (135/95) S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks SDHP Floor Presses Squat Cleans (135/95) No Time Cap Shoutouts: Over the weekend: Sunday 12.27.15 Zach D 2 year anniversary, Annie C Bday Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 […]
WOD: AMRAPS Part A: 4 Min AMRAP 20 KBS (70/55) 20 SSJ (1 for 1) 20 Slam Balls (50/30) Part B: 4 Min AMRAP 20 Air Squats 20 HRPU 20 V Ups 2 min rest in between rounds 3 Rounds Each, Alternate Each Round Shoutouts: Will G Bday Box News: Sky’s Cafe Info Schedule News: December 24,25,31, […]
Strength: Back Squat, 2×4 @ 85%, 2×2 @90%, Every 2 min WOD: For Time 20 Cal Row (or bike, or ski erg) 30 Power Snatches (85/55) 40 Wall Balls (20/15*) 50 T2B 60 Burpees 20 Min Cap Shoutouts: None Box News: Sky’s Cafe Info Schedule News: December 24,25,31, Jan 1 – limited schedule due to holidays […]
Skill: DB Snatch WOD: 3RFT 12-9-6 DB Snatch (50/35) HSPU BJ (30/24) Rest 2 Min 30 min cap (12-9-6, 2 min rest, 12-9-6, 2 min rest, 12-9-6, 2 min rest (in total, 3 rounds of 12-9-6) 1 round = 12, 12, 12, 9, 9, 9, 6, 6, 6, 2min rest perform every exercise in a […]
Strength: Barbell Complex, Hang Clean + Squat Clean + Front Squat (5×1), Every 90 Seconds WOD: 8RFT 12 Pull Ups (mod: Jumping Pull Up) 8 Pistols (alt 1 for 1) 4 Front squats (75% of 1RM) *If you can’t clean then you have to pick a weight that you can clean 25 Min Cap Coaches: […]
Tabata Rower KBS/ABMAT Sit Ups Sprints/V Ups Slam Balls/Weighted Crunch Box Jumps/Russian Twists Burpees/Pass Betweens
WOD: Throwback Friday 35 MIN AMRAP 18 SSJ (1 for 1) 180 Single Jump Ropes 18 HRPU 180 JR 18 Overhead Lunges (45/25) (1 for 1) 180 JR 18 Burpees 180 JR 18 G2O (45/25) 180 JR 11.14.13 5.14.13 5.10.12 Shoutouts: HOLIDAY PARTY Tonight! 6pm start. Over the weekend: Jeidy 1 year anniversary (12.19) Kaylynn Bday (12.20) Box […]
Strength: Back Squat, Tempo, 4×5 @55%, 3 Sec Down, 2 Sec Hold, 1 Sec Up, Every 90 Secs (0,1:30,3:00,4:30) WOD: 10 Intervals for Time 5 DL (225/185) 15 Wall Balls (20/14) 30 Sec Rest 25 Min Cap Record you final overall score after completing the 10 intervals Then NFT 4×6 KB Thrusters (50/30) Shoutouts: HOLIDAY PARTY […]
Strength: S2O, 5×5, 75%, Every 90 seconds (off ground) WOD: For Time 40-30-20 KBS (70/55) Box Jump (24/20) KB SDHP 20 min cap *Scale KBS weight if need be to make sure you finished the WOD. Shoutouts: Ryan M 2 year anniversary Box News: December Class Reimbursement Program Sky’s Cafe Info Schedule News: December 24,25,31, Jan […]
Skill: Rope Climb WOD: 4RFT and AMRAP Part A: 4RFT 5 Rope Climb 30/24 Calories on the Bike (Men 30, Women 24) *Record time when finished *16 Min Cap Part B: 12 Min AMRAP 12 Floor Presses (135/95) 8 Bentover Rows (135/95) 4 Muscle Ups (Mod: 8 Strict Pull Ups) 4 Min Rest Part A […]
Strength: Front Squat, 3×4, 85%, Every 2 min (0,2,4) WOD: 21-15-9-6-3 For Time Front Squats (155/11) Bar Over Burpees (forward facing jump, lateral burpees HSPU 25 Min Cap *Scale the Front Squat Weight to assure you will finish under the time cap Repeated from 4.13.15 Shoutouts: None Box News: December Class Reimbursement Program Sky’s Cafe Info […]
Tabata Rope Slam/Slam Ball Box Jump/Shoot Throughs KBS/Push Ups DB Thrusters/WJR Burpees/TRX Row Rower
Strength: Hang Power Clean, 5×5, Every 90 Seconds WOD: Partner Kind of Day Part A: 10 Min Max Calories on the Rower Switch on and off whenever you want. Part B: 5 Min AMRAP Hang Clean Person A does 3, Person B does 3 = 1 Round Part C: NFT 15 minute cap 4×8 Bentover Row […]
Strength: Back Squat, 7×1, Every 90 seconds, start at 85% WOD: For Time 21 KB/DB Thrusters (50/30) (holding one KB in each hand) 6 Rope Climbs 15 KB/DB Thrusters (50/30) (holding one KB in each hand) 4 Rope Climbs 9 KB/DB Thrusters (50/30) (holding one KB in each hand) 2 Rope Climbs Once finished, record your […]
Strength: Hang Snatch, 5×3, Every 90 Seconds WOD: Intervals 3 Rounds of 20 Hang Power Snatch (75/45) Light 100 Double Unders (100 singles, no WJR) 1 Min Rest 15 Min Cap (If you finish early you get extra rest) 2 Min Rest 8 Round EMOM Min 1: 20 ABMAT Sit Ups Min 2: 20 V […]
Strength: Strict Press, 4×8, Every 90 Seconds WOD: 5RFT 20 Burpees 20 Shoulder to Overhead (115/75) 20 Min Cap Shoutouts: None Box News: December Class Reimbursement Program Sky’s Cafe Info Schedule News: All of December: No 3pm Classes December 8: No 6:10pm or 7:15pm due to event at the box December 24,25,31, Jan 1 – limited […]
Strength: Front Squat, 7×1, Every 90 seconds, start at 85%. WOD: AMRAPs Part A: 9 Min AMRAP 7 Front Squats (165/125) 7 Muscle Ups (Strict Pull Ups) 3 Min rest Part B: 12 Min AMRAP 20 Box Jump Overs (24/20) 30 HRPU 3 Min rest Coaches: if there is no enough equipment…have a couple people […]
Tabata WJR/Overhead Lunge KBS/ Plated Wall Sit G2O/ABMAT Sit Up Plate Burpee/TRX Row Burpee Broad Jump/Goblet Squat Rower
Strength: Clean, 7 minutes to complete 4-3-2-1-1-1-1…until time is up, 80,85,90,95%,95%,95%… WOD: 20 Min Ladder 3-6-9-12… Clean and Jerks (135/95) HRPU Weighted Crunches (45/25) Shoutouts: Over the weekend: Saturday Mike Fitz Bday, Sunday Adonis 4 year anniversary. Box News: December Class Reimbursement Program Sky’s Cafe Info Schedule News: All of December: No 3pm Classes December 8: […]
Strength: Back Squat % Work (10, 6, 6, 4, 4) %55, 75, 75, 80, 80% (Week 6) Final Week – Deload WOD: For Time 60 Wall Balls (20/14) 45 Toes to Bar 30 Ring Dips 15 Rope Climbs 15 min cap Then NRFT 4×8 Bentover Row 4×8 Dumbbell Curls Shoutouts: none Box News: December Class Reimbursement Program Sky’s […]
Skill: Deadlift WOD: Some Competition Part 1: 8 Min For Time 10 Deadlifts (Men: 135-155-175-195-215) (Women: 95-105-115-125-135) 15 Box Jumps (20″) *After Every Round increase the DL by 20# for Men and 10# for Women Person A goes first while Person B judges and helps add weight to the bar 2 Min Rest in Between heats The […]
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