20 Min AMRAP: 10 PVC Pipe Sit Ups 10 Ring Rows 15 Wall Balls (20/14)20 cal Row –OR– 19.5! –BOX NEWS– We will be starting our next specialty course in April. Wednesday nights at 6:30 pm we will be having an ENDURANCE course! We will still be hosting the regular wod at 6:15, bu...
33-27-21-15-9 Thrusters (95/65) Chest to Bar Pullups *20 Min Timecap –BOX NEWS– We will be starting our next specialty class on April 3rd, and it will run every Wednesday night at 6:30. This class is all about endurance and building up those lungs!!
45 Min Flow Session- 100 M Farmer’s Carry Accumulate :30 in the bottom of a ring dip Pick a Cardio 2 sets of 10 UB Hang Cleans (work on cycling) Accumulate :30 in a free-standing handstand Pick a Cardio 5 Kip Swings + 3 Pull Ups Accumulate 1:00 in a wall sit *Cardio options: Run 400 m Row 500...
For Time: 100 Double Unders (2:1 Singles) 40 Dumbbell Squats (35s/25s) 5 Knees to Elbows 80 Double Unders 30 DB Squats 10 K2E 60 Double Unders 20 DB Squats 15 K2E 40 Double Unders 10 DB Squats 20 K2E –BOX NEWS– Sign up for our March Madness Bracket Challenge here! You need a CBS Sports a...
3 Rounds for Time: 16 Thrusters (95/65) 8 HSPU 4 Box Jumps (30/24) 2 Rope Climbs 300 M Run –BOX NEWS– This week’s challenge for the open is a team uniform or costume!! Let’s send it with a bang! Friday Night Lights style! We are doing a March Madness Bracket Challenge for our...
4 Rounds: 3 Min Row for Max Meters Rest 1 Min OR 19.4 Redo!! Core After Party: 100 Unbroken Sit Ups (or Max Effort Set) Accumulate 2:00 of Hollow Hold –BOX NEWS– Reminder of our gymnastics skill class tonight at 6:30! We are putting together a March Madness bracket for anyone to play! It...
Open Workout 19.4 For total time (12 min time cap): 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.
30 Minute Recovery EMOM: Min 1- 12/9 Cal Bike Min 2- Muscle Up Practice (ring or bar) Min 3- 10 Power Snatch @ 50% 1RM Min 4- 18 Straight Leg Sit Ups Min 5- GOAT Movement of Choice This is low intensity to prep for the open workout tomorrow. Pick a movement you DON’T like seeing up on the boar...
15 Minute AMRAP: 1 Round of 60 Cal Row 50 Box Jump Overs (24/20) 40 Wall Balls (30/20) AMRAP Burpees in remaining time Bulletproof After Party:5-4-3-2-1Heavy Deadlifts for QualityAfter each set of DL, complete10 Single Arm DB Bench Press12 GHD Sit Ups –BOX NEWS– This week’s open ch...
21-15-9 Chest-to-Bar Pull Ups Dumbbell Thrusters (50s/35s) -After each set of thrusters, complete 5 Front Squats (205/150) –BOX NEWS– We are so proud of all of you so far this year in the open! We’ve had some PRs and some FIRSTS, and a whole lotta grinding. We’ve got two week...
A. Skill Work! 4 Rounds for Quality- 12-14 Pistol Squats 6-8 Strict Ring Dips B. 10 Min AMRAP: 15 KB Swings (53/35) 40 Double Unders OR 19.3 Redo!! *If you’re going for a redo on 19.3, skip the skill work and just get ready for the workout! Don’t forget, we have our gymnastics class with...
For Time: 200′ Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step Ups (24/20) 50 Strict Handstand Push Ups 200′ Handstand Walk –10 Min Time Cap –BOX NEWS– Tomorrow, our team challenge for the open is “Rep yo’ Color” day! Wear your team’s color...
Flow Session Thursday!!35 Min AMRAP:Banded Walk Width of the Gym30/20 Cal Row:20 Hollow HoldBear Crawl Width of the Gym25/20 Cal Assault Bike:30 Superman HoldSpiderman Crawl Width of the Gym10/8 Cal Ski Erg:40 Plank
Partner Wod!!! 100 Goblet Squats (70/53) 25 Synchro Burpees 80 Ring Rows 20 Synchro Burpees 60 Push Ups 15 Synchro Burpees 40 Plate Thrusters (45/35) 10 Synchro Burpees 20 KB SDHP (70/53) 5 Synchro Burpees
A. EMOM 10 Min: 1 Snatch + 2 Overhead Squats B. “Dead Arm” 3 Rounds: 5 Deficit HSPU (7″/5″) 10 Overhead Squats (115/80) 15 Deadlifts (115/80) Then, 5 Rope Climbs Then, 3 Rounds: 5 Deficit HSPU 10 Overhead Squats 15 Deadlifts *Workout Courtesy of CompTrain
8 Min AMRAP: 10 Hang Clean (115/75) 8 Box Jump Overs (24/20) –OR– 19.2 REDO Midline After Party- Not For Time 3 Rounds: 25/18 Cal Row 25 GHD or PVC Pipe Sit Ups 25 Front Squats @ 50% of 1RM -Minimal rest between movements, longer rest between each round to recover. –BOX NEWS–...
19.2!! 8 Min AMRAP + Bonus Time 25 Toes to Bar 50 Double Unders 15 Squat Cleans (135/85) 25 Toes to Bar 50 Double Unders 13 Squat Cleans (185/115) *If completed before 8 min, add 4 min to the clock and proceed to: 25 Toes to Bar 50 Double Unders 11 Squat Cleans (225/145) If completed before 12 min,...
20 Min EMOM Flow Session: Min 1-5 Bench Press Min 2- 15/12 Cal Row Min 3- HS Walk Practice Min 4- 8 Toes to Bar Min 5- 10 Shuttle Runs
Tabata Double Unders Slam Balls (50/40) Ring Dips Assault Bike Cals *Record each score separately Bulletproof After Party 4 Rounds- :30 Front Rack Hold (Bodyweight) :30 Back Extension Hold :30 Sec Side Plank
3 Rounds for Max Reps 5 Min AMRAP: 21 DB Snatch (50/35) 15 Burpees over the DB 9 Pistol Squats Max Single Arm OHS in the remaining time *2 Min Rest B/T Rounds Score will be total number of OHS completed –BOX NEWS– THE OPEN IS HERE!! Congrats to everyone who finished 19.1! That was rough,...
A1. Back Squat 5×5 A2. Seated Box Jumps B. 15 Min AMRAP: 4 Squat Cleans (155/115) 8 HSPU 12 Chest To Bar Pull Ups OR 19.1 Redo 15 Min AMRAP 19 Wall Balls (20/14) 19 Cal Row *We really want all of our members to play in our fun box-wide competition! If you are doing 19.1 today, grab someone and...
Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft. Box News: Reminder – there are no official afternoon classes today. We will run heats starting at 4:30 and we’ll run them until everyone is done!...
40 Min Flow Session- 500 M Row 45 Sec Plank Inchworm the width of the floor 25/20 Cal Bike 1 Min Jump Rope 25 Russian Twists with Med Ball (20/14) This is just a nice steady pace to give your bodies a break before our big Open workout on Friday!! Tune in tonight for the announcement for week 1! We w...
5 Strict Pull Ups 10 Push Ups 15 Squats 10 Strict Pull Ups 20 Push Ups 30 Squats 20 Strict Pull Ups 40 Push Ups 60 Squats 40 Strict Pull Ups 80 Push Ups 120 Squats -20 Min Time Cap *Workout Courtesy of Crossfit.com
15 Min AMRAP: 3 Burpees 3 Cal Row 6 Burpees 6 Cal Row 9 Burpees 9 Cal Row 12 Burpees 12 Cal Row etc. Skill Work After Party: 3 Rounds for quality 10 Box Jump Overs (practice lateral, facing box, step down, etc) 10 Toes to Bar (Try kipping swings, crunching abdomen, focus on straight legs) 10 Goblet...
18.4! 21-15-9 Deadlift (225/155) HSPU Right into 21-15-9 Deadlift (315/205) HS Walk 50′ 12 min time cap Level 1: 21-15-9 Deadlift (135/95) Box HSPU Right into 21-15-9 Deadlift (185/135) Bear Crawl 50′ 12 min time cap Box News! The Open starts this week!! This time of year is so fun and a...
“18.3” 100 Double Unders (1:1) 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatch (50/35) 100 Double Unders 12 Bar Muscle Ups *14 Min Time Cap
Happy Valentine’s Day!! For Time:40 Burpees40 Lunges with 1 DB in front rack (50/35)30 Burpees30 Lunges with 1 DB Overhead (50/35)20 Burpees20 Lunges with 2 DBs in front rack (50s/35s)10 Burpees10 Lunges with 2 DBs overhead (50s/35s)*20 Min Time Cap
3 Rounds for Max Reps 1 Minute at Each Station: Hang Cleans (65/45) Sit Ups Push Press (65/45) Cal Row *Rest 1 Minute b/t Rounds Bulletproof After Party!100 Unbroken Banded Good Mornings2 Minute Plate hold in fingertips (15#/10#)100 Unbroken Banded Pull Aparts1 Min Hollow Hold (Shoot for Unbroken!!)
A. 20 Min on the Clock: Find a 3RM Front Squat B. EMOM 10 Min: Min 1: 25 Russian KB Swings (70/53) Min 2: 15 Medicine Ball Squat Cleans (20/14)
RETEST!! “Baseline and Big Baseline” Baseline: 12 Min AMRAP 500 M Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Big Baseline: 12 Min AMRAP 500 M Row 40 Wall Balls (20/14) 30 Toes to Bar 20 Ring Dip 10 Chest to Bar Pull Ups *Test the same version you did on January 1st! Compare you...
For Time: 10 Toes to Bar 200 M Row 10 Toes to Bar 400 M Row 10 Toes to Bar 600 M Row 10 Toes to Bar 800 M Row 10 Toes to Bar 1000 M Row
A. 16 Min On The Clock: Complete 1-2-3-4-5-6-7-8-9-10 of one of the following gymnastics movements:Pistol SquatsKipping Pull UpsButterfly Pull UpsHandstand Push UpsRing Dips B. 3 Rounds for Time: 3 Legless Rope Climbs 5 Strict HSPU OR Level 1: 5 Rounds for Time: 5 Rope Climbs 5 Kipping HSPU
21-15-9 DB Hang Clean and Jerks (50s/35s) Burpee Box Jump Overs (24/20) Core After Party- 5 Rounds- 10 GHD or PVC Pipe Sit Ups 10 DB Plank Drags
EMOM 20 Min: Min 1- 18 Wall Balls (20/14) Min 2- 50 Double Unders (2:1) Min 3- Max Cal Assault Bike Min 4 Rest *Score is the total number of Calories biked
A. EMOM 12 Min 1 Snatch Pull + 1 Power Snatch + 1 OHS B. “16.3” 7 Min AMRAP: 10 Power Snatch (75/55) 3 Bar Muscle Ups
“17.5”- DUMBBELL STYLE! 10 Rounds for Time: 9 Dumbbell Thrusters (50s/35s) 35 Double Unders (2:1)
A. 12 Minutes On The Clock: 5-4-3-3-2-2-1-1-1 Snatch Deadlift B. 10 Min AMRAP: 15 Box Jumps (24/20) 8 Deadlifts (205/155)
For Time:Buy In- 50 BurpeesThen, 6 Rounds:8 Strict Pull Ups8 Strict Ring DipsThen, Cash Out- 50 Burpees**20 Min Time Cap
2 Rounds for Time: 800 M Row 25 Overhead Squats (115/75) 50′ Handstand Walk
For Time: 20 Wall Balls (30/20) 21 Clean and Jerk (95/65) 20 Wall Balls (30/20) 18 Clean and Jerk (115/75) 20 Wall Balls (30/20) 15 Clean and Jerk (135/95) 30 Wall Ball (20/14) 12 Clean and Jerk (155/105) 30 Wall Ball (20/14) 9 Clean and Jerk (185/125) 30 Wall Ball (20/14) 6 Clean and Jerk (205/145)
25-20-15-10-5 Toes to Bar Snatch* *Snatch weights- 25= 75/55 20= 95/65 15= 115/80 10= 135/95 5= 155/105
“15.3” AMRAP 14 Min: 7 Ring Muscle Ups 50 Wall Balls (20/14) 100 Double Unders (2:1)
A. 15 Min On The Clock: Work up to a Heavy Single Front Squat B. 4 Rounds for time: 15 HSPU 50 Ft DB Overhead Walking Lunges (50/35) –18 Min Time Cap–
8 Min AMRAP: BUY IN: 50 Cal Assault Bike Then, as many DB Snatch as possible in remaining time (50/35) – 3 MIN REST- 8 Min AMRAP: BUY IN: 1000 M Row Then, as many burpees as possible in remaining time
“300” 25 Pull Ups 50 Deadlifts (135/95) 50 Push Ups 50 Box Jumps (24/20) 50 Floor Wipers (135/95) 50 KB Clean and Press (35/26) 25 Pull Ups
"Zachary Tellier"For Time:10 Burpees10 Burpees25 Push Ups10 Burpees25 Push Ups50 Walking Lunges10 Burpees25 Push Ups50 Walking Lunges100 Sit Ups10 Burpees25 Push Ups50 Walking Lunges100 Sit Ups150 Air Squats Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73...
A1. 5x10 Back SquatsA2. 5x5 Seated Box JumpsB. 10 Min AMRAP:10 Thrusters (75/55)10 Power Snatch (75/55)
5 Rounds for Time: 10 Chest to Bar Pull Ups 15 DB Box Step Overs (35s/25s-24″/20″) 40 Double Unders
3 Rounds: 1:00 Slamball (50/40) 1:00 Toes to Bar 1:00 KB Sumo Deadlift High Pull (70/53) 1:00 Broad Jumps (1 length/1 width) 1:00 Rest -Score each round separately
Row 500 M 50 Wall Balls (20/14) Row 400 M 40 Wall Balls Row 300 M 30 Wall Balls Row 200 M 20 Wall Balls Row 100 M 10 Wall Balls Accessory Work:2 Rounds-1 Min Hang from Pull Up Bar1 Min Plank1 Min Wall Sit
Every Minute on the Min for 24 Min: Min 1- 12 Pull Ups (2 strict followed by 10 kipping) Min 2- 25 Sit Ups Min 3- 10 HSPU Min 4- 40 Double Unders (3:1) *Coaches challenge: Min 1- 12 pull ups- 2 Strict followed by 10 Chest to Bar Min 2- 25 Straight leg sit ups Min 3- 10 Deficit HSPU (4″/3...
Today is Spencer’s last day with us! He committed to coming at 5pm to workout and hangout with us before he leaves, so come say bye! 3 Rounds for Time: 10 Power Clean (135/95) 15/12 Cal Assault Bike 25 Burpees
50-40-30-20-10 Medicine Ball Squat Cleans (20/14) Box Jumps (24/20) –BOX NEWS– The GOAL board is now a fresh slate!! We challenge each of you to write a goal for this month so we can start working towards it!!
18 Min AMRAP: 10 Air Squats 10 Toes to Bar 10 Dumbbell Snatch (50/35) –BOX NEWS– Fresh Beginnings Challenge starts tomorrow! You can sign up anytime this week, but you’ll lose a few points because you’ve missed a few days worth of tasks! Sign up here and get excited!!
Tabata: Burpees KB Walking Lunges (36s/25s) Slam Balls (50/40) Calorie Assault Bike –BOX NEWS– The challenge starts in 3 DAYS!! You can sign up here. Those of you who have already signed up should have your personalized macro counts in your email! Start playing around with them and get u...
A. EMOM 15 Min Hang Clean- Build weight every minute to a heavy single B. For Time: 15-12-9-6-3 Hang Power Clean (135/95) Perform 50 Double Unders after each set of Power Cleans (3:1 Singles) –BOX NEWS– Nutrition Challenge starts MONDAY! Sign up here! Make sure to download the Wodify Ris...
We are starting this year off with a Baseline workout! We will repeat this at the end of the month to see how much progress we’ve made! Baseline: 12 Min AMRAP 500 M Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups OR Big Baseline: 12 Min AMRAP 500 M Row 40 Wallball (20/14) 30 Toes to Bar 2...
7 Min AMRAP: 6 Squat Cleans (125/85) 12 Box Jump Overs -REST 3 MIN- 7 Min AMRAP: 3 Squat Snatch (125/85) 30 Mountain Climbers –Box News– We will only have AM Classes today, and then only 8 am and 5 pm on Jan 1st! The nutrition challenge is comin up in ONE WEEK!! Get signed up, we are STO...
30 Min AMRAP: 10 Deadlifts (245/165) 20 HSPU 30 Calorie Row 40 Double Unders (3:1) βBOX NEWSβ Holiday Schedule: Rest of this week is regular schedule Monday, Dec 31- AM Classes ONLY Tues, Jan 1- 8 am and 5 pm classes ONLY Wed- resume regular schedule! NUTRITION CHALLENGE DEETS: Weβve created a littl...
A. Every Min on the Min for 12 Minutes Even Minutes- 1 Front Squat Odd Minutes- 3 Back Squats B. “Amanda” 9-7-5 Ring Muscle Ups Snatch (135/95) Scaled Amanda: 18-14-10 Burpee Pull Ups 9-7-5 Snatch (95/65) –BOX NEWS– Holiday Schedule: Rest of this week is regular schedule Mond...
3 Rounds for Time: 30 DB Snatch (50/35) 30 Toes to Bar *Workout Courtesy of CrossFit.com B. Spend 15 Min on a piece of cardio equipment of your choice. Make it a goal to find a pace and maintain throughout, NO STOPPING. You can choose the rower, assault bike, ski erg, or running outside. Use this ti...
HAPPY BIRTHDAY CERISSA!!! A. 3-6-9-12-15-12-9-6-3 DB Snatch (50/35) Pistol Squats *1 Rope Climb after each round B. After Party (For Quality– NOT for time)- 100 Step ups (30/24) 30 Sec Hollow Hold after every 20 Step Ups βBOX NEWSβ Holiday Schedule: December 24- 8 AM Class Only December 25- 10...
75 Double Unders (3:1) 25 Overhead Squats (135/95) 75 Double Unders Every Min On The Min: 7 Plate Squat Cleans (25/15) –BOX NEWS– Holiday Schedule: December 24- 8 AM Class Only December 25- 10:30 AM Class December 26-Dec 30- Normal Schedule Dec 31- Morning classes Only Jan 1- 8 AM and 5...
Twelve Days of CFA Christmas! 1 Split Jerk (165/115) 2 Front Squat (165/115) 3 Hang Power Clean (165/115) 4 Deadlift (165/115) 5 Burpee 6 Toes to Bar 7 Pull Up 8 Wallball 9 Push Up 10 Lunge (1-70KB/1-53KB) 11 Cal Assault Bike 12 Bar Muscle Up This will go just like the song 1 2-1 3-2-1 4-3-2-1β¦ all...
18 Min AMRAP: 8 Bench Press (135/95) 16 Kettlebell Swings (53/35) 24 Box Jump Overs (24/20) –Box News– Our Christmas Party is Wednesday at 6:30 pm! Come eat and play! There will be no 6:15 pm class this night. Our annual nutrition challenge is coming up soooon! Our sign ups will be open...
βThe Twinsβ Two rounds of each couplet for time: 750 M Row 20 HSPU 20 Thrusters (115/75) 20 L Sit Pull Ups βBOX NEWSβ The Christmas party is Wednesday at 6:30 pm! There will be no 6 o clock class this day!
1-2-3-4-5-6-7-8-9-10 D-Ball Cleans (50/40) *Complete 1 round of “Cindy” after each set. Cindy: 5 Pull Ups 10 Push Ups 15 Squats
20 Min AMRAP with a partner:40 ft Bear Crawl (Do this together)50 Synchro Box Jumps (24/20)50 Deadlifts (255/185) βBOX NEWSβOur Christmas party is on Wednesday next week @ 6:30 pm!! Come have some fun and bring a side to share!!
A1. Shoulder Press- 4×5 with a 5 count lower A2. Strict Pull Ups- 4×10 UNBROKEN. Use a band if necessary to get all 8 in a row. B. For Time: 150 Cal Row 150 Double Unders –BOX NEWS– THANK YOU SO MUCH for all of your generosity with the Angel Tree. We truly have the best communi...
βTommy Macβ2 Rounds for Time:12 Burpees12 Thruster (115/75)12 Burpees12 Power Snatch (115/75)12 Burpees12 Push Jerks (115/75)12 Burpees12 Hang Squat Clean (115/75)12 Burpees12 OHS (115/75) As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a memb...
EMOM 15 Min: Min 1- 8 Wall Balls (20/14) Min 2- 11 Wall Balls Min 3- 15 Wall Balls Min 4- 25 Wall Balls Min 5- 14 Wall Balls Min 6- 10 Wall Balls Min 7- 20 Wall Balls Min 8- 13 Wall Balls Min 9- 18 Wall Balls Min 10- 8 Wall Balls Min 11- 19 Wall Balls Min 12- 16 Wall Balls Min 13- 10 Wall Balls Min...
7 Rounds for Time: 7 Clean and Jerks (135/95) 40 Double Unders (3:1 Singles) βBOX NEWSβ Our annual Christmas party will be on Wednesday, December 19 at 6:30 pm. We will not have a 6:15 class this night so we can enjoy the evening and get out a decent time!! We will provide the meat and drinks, but w...
A. 15 Min AMRAP: 250 M Row 20 Toes To Bar 10 Burpee Box Jumps (24/20) B. CORE WORK! Accumulate 3 Min Plank on Low Rings (set up for push ups) Accumulate 2 Min Bar Hold Overhead (95/65) –think about activating your core during the hold. Squeeze the abs and butt to make sure you’re activat...
A. Take 30 Min to work up to a Heavy Single Back Squat B. Tabata for 8 Rounds of Each Movement: 10 M Shuttle Sprint Air Squats βBOX NEWSβ Our annual Christmas party will be held on December 19 at 6:30 pm. We will provide the meats and drinks, but ask that you bring a side to share! A sign up sheet i...
A. 60 Step Ups with Medicine Ball Overhead (20/14) 60 Wall Balls (20/14) 60 Russian Twists with MB (20/14) 60 MB Squat Cleans (20/14) 60 MB Sit Ups (20/14) -Complete a 300 M Row between each movement –Everytime MB Rests on the ground during your set, complete a 20 Burpee Penalty B. 5 Min Layin...
Max Rounds in 5 Min: 3 HSPU 6 Sumo Deadlift High Pull (75/55) -Rest 2 Min- Max Rounds in 5 Min: 4 Thrusters (75/55) 8 Pull Ups -Rest 2 Min- Max Rounds in 5 Min: 5 KB Swings (53/35) 10 Slam Balls (50/40) –BOX NEWS– Our Angel Tree names should be here this week. Keep a lookout at the gym a...
10 Deadlift (315/225) 100 Push Press (45/35) 1000 M Row –BOX NEWS– The liftoff is THIS SATURDAY at 8 am! Join us and let’s set some big PRs! The gym will be open at 6:30 am for open gym this Saturday for anyone who would like to come in early.
A. Clean and Jerk 0-1:30- 3@50% 1:30-3- 3@50% 3-4:30- 3@50% 4:30-6- 3@55% 6-7:30- 3@55% 7:30-9- 3@55% 9-10:30- 3@60% 10:30-12- 3@60% 12-13:30- 3@60% B. Every 2 Min on the Min for 16 Min: 20 Wall Balls (20/14) 60 Double Unders (2:1) –BOX NEWS– The LIFT OFF is THIS Saturday at 8 AM. This w...
10 Min On the Clock: Speed Front Squats- 3×10 (make these reps as fast as possible) -We are focusing on explosive hips for today. Use 50% of your 1RM Front Squat as a guideline, but choose a weight that you can do all ten reps with an explosive ascent 5 Rounds for Time: 11 DB Squats (50s/35s) 9...
A. Snatch Every Min on the Min: Min 1, 2, and 3- 3 rep @50% every min Min 4, 5, and 6- 3 rep @55% every min Min 7, 8, and 9- 3 rep @60% every min B. Cover Max Distance in Meters: 5 Min Row 3 Min Rest 6 Min Row 3 Min Rest 7 Min Row βBOX NEWSβ -This week is deload week in preparation for our Annual Li...
20 Min AMRAP: 10 Ring Push Ups 15 Pistol Squats 20 Straight Leg Sit Ups Optional Strength- Back Squats- 5×6@97% –BOX NEWS– -This week is deload week in preparation for our Annual Liftoff coming up December 1st! Make sure you mark it on your calendars, and let’s set some big PR...
–Happy Thanksgiving to our dearest friends.– Come visit all of “The Girls” with us tomorrow morning at 8 am. We ask that you come in, get warmed up on your own, and the workout will start right at 8:30. You’ll need a partner for this one! π Thank you for making our comm...
A. Snatch- 12 Minutes to work up to a heavy single snatch. Then, 12-13:30- 1@90% of HS weight 13:30-15- 1@95% of HS 15-16:30- 1@100% of HS 16:30-18- 2@90% of HS 18-19:30- 2@90% of HS 19:30-21- 2@90% of HS B. 150 Kettlebell Swings (53/35) *Every time you break, do a 45 second plank -Box News- *8 am C...
Partner Wod! 500 M Row 20 Synchronized Burpee Box Jump Overs (24/20) 1000 M Row 15 Synchro Burpee Box Jump Overs 1500 M Row 10 Synchro Burpee Box Jump Overs 2000 M Row 5 Synchro Burpee Box Jump Overs Optional Strength: Front Squat- 5×4@95% –BOX NEWS– Thanksgiving Week Schedule- Mon-...
A. Clean and Jerk- 12 Minutes to work up to a heavy single clean and jerk. Then, 12-13:30- 1@90% of HS weight 13:30-15- 1@95% of HS 15-16:30- 1@100% of HS 16:30-18- 2@90% of HS 18-19:30- 2@90% of HS 19:30-21- 2@90% of HS B. 10 Min On The Clock: 40′ Handstand Walk 20 DB Squat Cleans (53s/35s) A...
20 Min AMRAP: 5 Ring Muscle Ups 50 Goblet Squats (53/35) 100 Double Unders (3:1 Singles) Optional Strength: Back Squats- 5×6@95%
Happy Birthday Shawn!! A. Snatch Every Min On The Min: 0-1:00- 1@60% 1-2:00- 1@70% 2-3:00- 1@80% 3-4:00- 1@85% 4-5:30- 1@90% 5:30-7- 1@95% 7-8:00- 1@80% 8-9:00- 1@80% 9-10:00- 1@80% B. EMOM 10 Min: Min 1: 15 Burpees Min 2: 10 Push Press (115/80)
15 Rounds for Time: 1 Squat Snatch (115/75) 2 Overhead Lunge (115/75) 3 Front Squat (115/75) 4 Front Rack Lunge (115/75) *Coaches Challenge- Weight is 135/95 Optional Strength: Front Squat- 5×4@93% BOX NEWS: Thanksgiving Schedule Next Week: Mon-Wed- Normal Class Schedule Thurs- 8 AM Class ONLY...
A. Clean and Jerk 0-1:00- 1@60% 1-2:00- 1@70% 2-3:00- 1@80% 4-5:00- 1@85% 5-6:30- 1@90% 6:30-9- 1@95% 9-10:00- 1@80% 10-11:00- 1@80% 11-12:00- 1@80% B. 8 Min AMRAP: 6 Strict HSPU 10 Toes to Bar Level 1: 6 Kipping HSPU 10 Knees to Elbow Level 2: 6 Strict Press (95/65- or scaled to where you can do 6...
Happy Birthday Junior (Sunday)! In honor of Veteran’s Day yesterday, we will be doing a Hero WOD today. Team “Martin Bell” For Time: 2000 M Row 100 Deadlifts (Bodyweight) 50 Thrusters (95/65) 1000 M Row 100 Overhead Touch Push Ups 50 Pull Ups 500 M Row 100 Sit Ups 100 Wall Balls (2...
Happy Birthday Jackson!! Jackson has written up this wod for us today, so be sure to THANK HIM when you see him!! π “This workout is to celebrate the birth of our beloved Jackson Summers. He is 29 today and canβt be more proud of where he is at right now. These are his favorite movements. Hope...
A. Death By Jumping Air Squats Start with 5 Reps on on min 1, add 1 rep each consecutive minute until you can no longer finish within the minute. Min 1- 5 rep Min 2- 6 reps Min 3- 7 reps, etc. B. Accessory Work: 3 Rounds: 20 Romanian Deadlift (Unbroken Set at moderate weight) 50 Laying Banded Hamstr...
A. 10 Min On the Clock: Work Up to a Heavy Push Press B. For Time: Buy In- 100 Double Unders (2:1 Singles) 10-8-6-4-2 Power Cleans (145/95, 160/110, 175/125, 190/135, 205/150) Deficit HSPU (4″/2″) Cash Out- 100 Double Unders
4 Rounds: 1 Min at Each Station- Dumbbell Snatch (50/35) Box Jumps (24/20) Cal Bike Push Ups DB Overhead Lunge (50/35) *Rest 1 Min between Rounds Optional Strength: Back Squats- 5×6@91% BOX NEWS: USU Strength and Conditioning is hosting a local competition Saturday, November 17th. Top 3 male/fe...
Happy birthday Tanner Richardson (Sunday)!! A. EMOM 12 Min: 1 Power Snatch + 3 OHS Add weight every 3 Minutes B. “Tripled Up” AMRAP 12 Min 3 Thrusters (95/65) 3 Toes To Bar 3 Calorie Row 6 Thrusters 6 T2B 6 Cal Row 9 Thrusters 9 T2B 9 Cal Row Etc- Keep adding 3 reps per round *Workout co...
“Panic Breathing” 2 Rounds with a Partner 500 M Row 400 M Row 300 M Row 200 M Row 100 M Row *Partner holds kbs in front rack position (53s/35s)- 5 Burpee penalty each time the kbs touch the ground. Optional Strength Work: Front Squats 5×4 @89% BOX NEWS: Reminder to get signed up for...
A. Clean and Jerk: 0-1:30- 3@65% 1:30-3- 3@70% 3-4:30- 3@70% 4:30-6- 2@75% 6-7:30- 2@75% 7:30-9- 1@80% 9-10:30- 1@80% 10:30-12- 1@85% 12-13:30- 1@90% 13:30-20- Find a heavy single B. For Time: 3 Min Handstand Hold 100 Squats 50 M Handstand Walk 100 Squats 30 Handstand Pushups *Workout Courtesy of Cr...
HAPPY HALLOWEEN!! 2 Rounds for Time: 600 M Run 25 Hang Power Clean (95/65) 25 Shoulder to Overhead (95/65) 25 Box Jump Overs (24/20) Optional Strength Work: Back Squats- 5×6 @89% BOX NEWS: Halloween costume contest tomorrow! Two prizes: one AM winner and one PM winner!!
