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
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