WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs Shout-outs, Box News & Events: Andrew R Bday. Sunday Carla L Bday December 28, 2016: Wellness Information Session 3:30 pm Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5 March 24, 2017: Friday Night Lights (80’s Theme)
Skill: Muscle Up WOD: 10RFT 10 Cal Bike 20 ABMAT Sit Ups 30 Double Unders Every 3 min perform 3 Muscle Ups 30 Min Cap Shout-outs, Box News & Events: Tomorrow Andrew R Bday. Sunday Carla L Bday December 28, 2016: Wellness Information Session 3:30 pm Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5 March 24, 2017: […]
Strength: Front Squat, 5×5 @90% of 5RM (Find 5RM if they don’t have one) Every 90 Sec WOD: 3RFT 30 DB Snatches (switch every 5) 1 for 1 (60/40) 20 Back Squats (135/95) (use racks if unable to get bar from ground to back racked) 10 Weighted Crunches (45/25) Work for 1 min, take a 30 […]
Skill: T2B, then 30 T2B For Time (Mod: Knee Tucks) 2 min cap WOD: AMAP With a 4 minute clock: 12 Box Jumps (30/24) 15 HSPU 18 Slam Balls (50/40) With remaining time AMAP T2B 1 Min rest Perform 3 more times (4 rounds total) Shout-outs, Box News & Events: December 28, 2016: Wellness Information Session 3:30 […]
Clean: Clean, 4×3 @85%, EMOM WOD: 27 Min AMRAP 400 Meter Row 6 Hang Cleans (145/105) 9 Deadlifts 12 HRPU 2 Min Rest Due to us having 8 rowers there should be two waves of athletes moving. Start one wave 2 minutes after the first wave. People are only sharing rowers. Shout-outs, Box News & Events: […]
Strength: Back Squat, 5×5 @90% of 5RM (Find 5RM if they don’t have one) Every 90 Sec WOD: 3RFT 20 S2O (95/65) 10 Bar Facing Burpees (forward hop, lateral sprawl out) 20 SHDP (95/65) 10 Bar Facing Burpees 25 min cap Shout-outs, Box News & Events: December 28, 2016: Wellness Information Session 3:30 pm Open Viewing Party: 17.1, 17.2, […]
WOD: 12 Days of Christmas *New* Exercises SDHP (135/95) Thruster S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks HRPU Floor Presses Front Squats 45 min cap Shout-outs, Box News & Events: WIll G Bday
Skill: Muscle Ups WOD: AMAP 6 Minutes on the clock 40 Alt Pistols 1 for 1 30 ABMAT Sit Ups 20 HRPU With the remaining time complete as many muscle ups as possible Rest 2 min Repeat 2 more times (3 total, 3 different scores) Shout-outs, Box News & Events: December 28, 2016: Wellness Information Session 3:30pm
Strength: Back Squat, 4×5, Every 2 Min (5RM) WOD: 3RFT 75 Double Unders 25 Hang Power Cleans (115/75) 5 Rope Climbs 20 min cap Shout-outs, Box News & Events: Riley M Bday December 28, 2016: Wellness Information Session 3:30pm
Skill: Rower WOD: 20 Min AMRAP 18/15 Cal Bike/Row (alt every round) 15 Power Snatches (95/65) 12 Slam Balls (50/40) Shout-outs, Box News & Events: Adonis Bday December 28, 2016: Wellness Information Session 3:30pm
Strength: Clean, 3×2, @ 85%, Every Min WOD: 4RFT 21 KBS – Russian (70.55) 15 Burpee Box Jumps :60 sec rest Shout-outs, Box News & Events: Cesar P Bday December 28, 2016: Wellness Information Session 3:30pm
Strength: Front Squat, 4×5, Every 2 Min (5RM) WOD: 10RFT 8 Wall Balls 6 Pull Ups 7 Wall Balls 5 Toes to Bar 22 Min Cap Shout-outs, Box News & Events: December 28, 2016: Wellness Information Session 3:30pm
Bootcamp Slam Balls ABMATS Bench Hops Lat Pull Down Goblet Squat Floor Press Plank Burpees Rower 30:25 40:20 2x 20:20
Skill: Snatch, 80%, Max Reps in 90 seconds. Rest 2 min. Repeat. Record both scores WOD: For Time 30 HSPU 30 Power Snatches (95/65) 60 Toes to Bar 30 OHS (95/65) 30 HSPU 25 min cap Shout-outs: Ryan M 3 year anniversary Box News and Events: December 16, 2016: Holiday Party 6pm-9pm December 28, 2016: Wellness […]
Strength: Back Squat, 5×5 @75%, Every 90 Sec (5RM) For Time: 20 Min AMRAP 2 Rope Climbs 20 KBS (70/50) 2 Rope Climbs 20 ALT Pistols (1 for 1) Shout-outs: Billy 5 year anniversary Box News and Events: December 16, 2016: Holiday Party 6pm-9pm December 28, 2016: Wellness Information Session 3:30pm
Skill: 30 HSPU For Time Previous Times. Look up to see yours 12.23.14 1.20.15 3.26.15 11.10.15 WOD: For Time 100 Wall Balls 100 BJO (24/20) 8 Laps around lot 25 min cap Shout-outs: Jack C 1 year anniversary Box News and Events: December 16, 2016: Holiday Party 6pm-9pm December 28, 2016: Wellness Information Session 3:30pm
Strength: Find 1RM S2O, 3×1, Every 2 min WOD: 4RFT 20 DL (185/155) 25/20 Cal (Alt between bike and rower) 50 Double Unders 25 Min Cap Shout-outs: None Box News and Events: December 16, 2016: Holiday Party 6pm-9pm December 28, 2016: Wellness Information Session 3:30pm
“You prosper in direct proportion to what you contribute to the lives of those around you” Strength: 5×1, Hang Clean, Find new 1RM, Every 90 Seconds WOD: For Time, 21-15-9 Hang Power Clean (135/95) Bar Over Burpees (forward facing, lateral burpee) Pull Ups Air Squat x2 20 min cap Shout-outs: Sarah I Bday, Tom T […]
Part 1 15 GTO 10 Box Jumps 5 KB Squat Clean (70/50) 3 rds each 30/25 cal row 2 rds 1 rd For Time – 20 min cap Part 2 20 Hollow Rocks 5 Cleans 135/85 Partner Relay 8 Min AMRAP
“Seek significant change. All change is not productive, but you cannot be productive without change” Strength: Back Squat, ReTest – 3RM, 3 Sets (attempts). Every 2:30 Attempt 1 should be at or almost at your 3RM Attempt 2 should be at your 3RM or heavier Attempt 3 should be based off your attempts 1 and […]
“Little things make the big things happen. Sweat the small stuff.” Strength: S2O, 3×3, 80%, Every 90 Sec WOD: AMRAPs 6 Min AMRAP 10 BJO (24/20) 5 S2O (135/95) Rest 4 min Repeat one more time with a new score 3 Min Rest after the two 6-min AMRAPS For Time Ladder 4-3-2-1 of Rope Climbs […]
“Always exceed expectations and do more than is required” Skill: Snatch, 5×3% 75%, 90 Sec Rest WOD: Ladder 10-9-8-7-6-5-4-3-2-1 KBS (70/55) HSPU OHS (95/65) Record Time when finished Expect a shoulder burn! 20 Min Cap Shout-outs: none Box News and Events: December 10, 2016: Isabella Information Session #1: Farm to Table 11:00am December 16, 2016: Holiday Party […]
“Sportsmanship is losing without complaining and winning without gloating” Strength: Front Squat, ReTest – 3RM, 3 Sets (attempts). Every 2:30 Attempt 1 should be at or almost at your 3RM Attempt 2 should be at your 3RM or heavier Attempt 3 should be based off your attempts 1 and 2 WOD: 5RFT 30 ABMAT Sit […]
“A player who makes a team great is much more valuable than a great player” Skill: Rower WOD: Partner For Time 2K Row 300 Double Unders 60 Slam Balls over Shoulder (50/40) 60 HRPU 60 Slam Balls Over Shoulder 2K Row Record Time You are your partner may switch on and off as you wish. […]
As a team of 5 complete: 2000 Jumping Jacks 1000 Squats 900 Mountain climbers (left/right =1) 800 Russian twists (left/right =1) 700 Squat Thrusts 600 Plank Jacks 500 Squat Jumps 400 Full Crunches 300 Full Lunges (forward/back = 1) 200 HRPU 5 Sprints
“The more effort you invest in a task, the less likely you will be to abandon that investment and quit” Strength: S2O, 4×2 @85%, 90 sec rest WOD: Fight Gone Bad – 3 rounds Pistols HRPU SDHP (75/55) T2B OHS (75/55) Shout-outs: None Box News: I am serious about helping as many people as possible in […]
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