Strength: Bentover Row, 4×8, Every 90 seconds WOD: 25 Min AMRAP 200 Meter Run 25 HRPU 25 ABMAT Sit Ups 25 Slam Balls (50/30) Shoutouts: Ana 4 yr anniversary Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, […]
Strength: Clean and Jerk, 5×5, Every 2 minutes WOD: 5RFT 50 Double Unders 8 Strict Pull Ups 6 S2O (55% 1RM) 4 Cleans 2 Hang Squat Cleans 25 Min Cap Shoutouts: None Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 […]
Bootcamp Mason Twist Rope Slam Dips Curls Ball Push Ups Bench Row SSJ 1 min max burpee -everyone 30:20 1x 30:20 2x 20:20 2x
Strength: S2O, 5×5, every 2 min, Off Racks WOD: 5RFT 75 Double Unders 8 Deadlifts (225/185) 16 DB. Snatch (50/35) 24 ABMAT Sit Ups 3 Rope Climbs 25 Min Cap Shoutouts: Kelly H Bday. Tomorrow Justine R Bday Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The […]
Strength: Death By Squat Clean @70%. 1, 2, 3, 4…10 (record when you fail) Repeat from 2.1.16 WOD: Chipper 20 Power Clean (135/95) 30 OHS (95/65) 40 KBS (70/50) 50 Front Squats (95/65) 60 Burpees *Record time 25 min cap Shoutouts: none Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March […]
Skill: Pistol WOD: 20 MIN Partner AMRAP 20 Cal Row 15 Alt Pistol (1 for 1) 10 T2B *Switch after every movement Shoutouts: None Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, 2016: Friday Night Lights April 23, […]
Strength: Bentover Row, 4×8, Every 90 Sec WOD: Ladder 10-9-8-7-6-5-4-3-2-1 25 min on the clock: Chest to Bar Pull Ups Box Jumps (24/20) Floor Press (135/95) Record Time NFT 50 C2D Push Ups 50 HRPU Shoutouts:Virginia 2year anniversary. Karen Morris Bday Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: […]
Strength: Front Squat, 4×8 @55%, 1 Sec Pause in the Hole, Every 90 Sec WOD: For Time 25 Min on the Clock (15-12-9-6-3) Thrusters (95/65) 10 HSPU Record Time Then into NFT 4×8 Barbell Bicep Curls 4×8 Dumbbell Bicep Curls Coaches: Please keep racks out or move to the side so they are accessible to […]
Plank Jacks WJR Hip Band Walk KB SDHP Renegade Push Up Burpee Tire Flip Rower 20:20 30:20 (2x) 30:20 (2x) Shoutouts: Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, 2016: Friday Night Lights April 23, 2016: Battle […]
Strength: Deadlift, 80%, 4×5, every 2 min WOD: Fight Gone Bad Rope Climb Rower – Cal Slam Ball HRPU Alt. DB. Snatch (50/35) 3 rounds in total Shoutouts: Kenny Y 2 year anniversary, Ricky 1 Year Anniversary, Josh and Alex 2 year anniversary, Kelsey 4 year anniversary (sunday) Box News: Want to Improve your skills? Click Me […]
Strength: Back Squat, 6×2, As Fast As Possible @90%, 8 Min Cap WOD: 4RFT Ladder 100 Double Unders 25-20-15-10 Goblet Squats (70/55) 10-15-20-25 Toes to Bar (100,25,10), (100,20,15,), (100, 15, 20), (100, 10, 25) 25 Min Cap Shoutouts: Lori S Bday Box News: Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on […]
Strength: S2O, 3×8 Push Press, 1×8 Push Jerk, Every 90 Seconds WOD: Partner AMRAP 10 S2O (95/65) 8 SDHP (95/65) 6 Lateral Bar Over Burpees 10 Cal Row 25 Minutes *Partner completes one round then the other partner completes a round Shoutouts: none Box News: Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No […]
Strength: Floor Press, 4×8, every 90 seconds WOD: 4RFT 25 Floor Presses (95/65) 25 Pull Ups 25 Hollow Rocks 25 Air Squats 30 Minute Cap Shoutouts: none Box News: Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on Feb 20 Due to competitions Feb 25- March 17: Thursday Night Only: The […]
Strength Complex: Clean + Max Front Squats (80% of 1rm clean weight), 5 sets, every 2 min. *record total reps WOD: For Time 21-15-9-6-3 Squat Clean (60%) KBS (55/40) BJO (24/20) 20 Min Cap Shoutouts: none Box News: Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on Feb 20 Due to […]
14 Min Partner AMRAP Vday WOD 250 Meter Row (him or her) or 10 Cal Assault Bike 250 Meter Row (whoever did not do it the first time) or 10 Cal Assault Bike 14 Air Squats if a non member/ 14 Wall Balls if a member (both must complete the movements in unison) 14 Burpees […]
WOD: Partner For Time Chipper 100 Cal Bike 20 Rope Climbs 50 Partner DL (0ne bar, 2 people) 100 HRPU 50 Pull Ups 100 Cal Rower 35 Min Cap Break up work as you wish Shoutouts: Over the week: Feb 14 – Linny 2 Year Anniversary Box News: Sky’s Cafe Info Want to Improve your […]
Strength: Back Squat, Max Reps @3RM weight, 1 Min work, 2 Min Rest for 5 Rds (15 min) WOD: For Time – Ladder (25,20,15,10,15,20,25) Wall Ball (20/14) (6,8,10,12,10,8,6) Toes to Bar 25 min cap Coaches: Please KEEP Racks out and available for the next class. Please DO NOT have the athletes put them away. ALSO, make sure […]
Skill: Row (review form) then 500 Row Max Effort WOD: EMOM Min 1: 15/10 Cal Row Min 2: 12/10 Burpees Min 3: 20/15 BJO (20″) 18 Minutes Shoutouts: Nicole R Bday Box News: Sky’s Cafe Info Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions […]
Strength: Hang Snatch Practice WOD: Survival Every 3 Min complete: 5 HSPU 7 Hang Power Snatch (95/65) 9 Presses (strict or push) (95/65) Added 2 reps to each movement every round (7,9,11) (9,11,13)… 7 Round Cap After you fail or cap out complete: 4×8 Dumbbell Bicep Curl 4×8 Ring Dips Shoutouts: Tina 4 Year anniversary Box […]
Strength: Squat Clean, 5, 4, 4, 3, 2, – 70, 75,75, 80,85%, Every 2 min WOD: AMRAP and AMAP 10 Min AMRAP 7 Squat Cleans (55%) 30 Double Unders Record AMRAP Score 3 Min Rest AMAP 30:30 for 8 Rounds Air Squats *Record total Reps Shoutouts: Reese 2 year anniversary Box News: Sky’s Cafe Info Want […]
Bootcamp Shoulder Overs Bench Hops Knee To Ball Weighted Crunch TRX Row Plate Burpees Twisting Plank Assault Bike 30:30 30:20 (2x) 30:20 (2x)
Strength: Bentover Row, 5×8, every 90 sec WOD: Every 3 min for 21 min 12 Slam Balls (50/30) 10 Pull Ups 8 Floor Presses (155/95) 2 Rope Climbs Coaches: no scores to take note of Shoutouts: none Box News: Sky’s Cafe Info Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on […]
Strength: Front Squat, 5×2, Every 2 min, Find 2RM WOD: 27-21-15 DB/KB Front Squat (2 dbs/kbs) (40/25) T2B When finished record time and perform NFT of 3×8 DB Bicep Curl 3×8 Ring Dips 25 min total time Coaches: Please keep racks out or to the side for easier access. If you are having athletes put them […]
Strength: Hang Snatch, 5×3, 10 min cap, Find 3RM WOD: Ladder 3-6-9-12-18… 18 Min HSPU Power Snatch (95/55) Shoutouts: none Box News: Sky’s Cafe Info Want to Improve your skills? Click Me Schedule/Event News: NEW INFO: No OPEN Gym on Feb 6, 13, 20 Due to competitions No Bootcamp on Sat Feb 13. In replacement, we will […]
WOD: 30 MIN AMRAP 20 Cal Row or Bike (every round alternate between bike and row) 20 KBS (70/55) 20 BJ (24/20) 20 Hollow Rocks Coaches: Half the class will start on rower. Half the class will start on Bike. If an athlete needs to get on a bike but it’s taken then they can […]
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