Friday 1-1-2016
Happy New Year! Box is closed today
Happy New Year! Box is closed today
Only morning classes today: 5am, 6am, 8am, 9am, 10-11am open gym New Year’s Eve WOD: For Time: Jan – 31 Calorie Row Feb – 28 Back Squats (135/95) Mar – 31 Double-unders Apr – 30 KBS (1.5/1) May – 31 Burpees to Plate (45/35) Jun – 30 T2B Jul – 31 Deadlifts Aug – 31 […]
Skill: 3 Rounds of: 0:30 Strict HSPU Rest 0:30 WOD: 10 minute AMRAP: 1 Handstand Push-Up 1 Wall Ball (20/14#) 2..2..3..3..etc
Strength: Barbell Rows x 5 sets x 10 reps WOD: 3 rounds for time: Run 1 mile 10 Deadlifts (185/135#) 20 Box Jump Overs (24/20″)
Merry Christmas! Box is closed today… Enjoy your day with family and friends!
WOD: “12 Days of Christmas” 1 – Rope Climb 2 – 100m Runs 3 – Snatches (135/95) 4 – SDHP 5 – Ring Dips 6 – Hang Power Cleans 7 – GHD Sit-ups 8 – Strict HSPU 9 – Box Jump Overs (30/24″) 10 – Wall Balls (20/14) 11 – C2B Pull-ups 12 – Burpee […]
Strength: 10 minute EMOM: Hang Snatch + Snatch *Build over the 10 sets. WOD: For Time: 60 KB Swings (24/16kg) 40 Snatches (75/55#) 20 Toes 2 Bar 120 Double Unders *10 minute Time Cap
Strength: Strict Press x 3-2-2-1-1-1 *Build to a heavy single. WOD: 16 min AMRAP: 200m run 15 Burpee Box Jumps (24/20″) 200m run 30 Alternating Front Rack Lunges (95/65#)
Strength: 8 min EMOM: Front Squats x 2 reps @ 90% WOD: 3 Rounds for time: 10 Front Squat (135/95#) 8 Deadlifts 6 Power Cleans 4 Shoulder 2 Overhead
Strength: Sled Drag x 25 m x 6 sets *Build to a heavy unbroken 25m sled drag. Athletes must load and unload weight! WOD: For Time: 30 Slam Balls (20/15#) 20 Handstand Push-Ups 10 Bar Muscle-Ups