2020
May
14
May 15, 2020
16 Min EMOM:Odd: 50 Double UndersEven: 8 Power Clean (125/85)
2020
May
13
May 14, 2020
“Radar”For Time:400 Meter Run 9-12-15:Deadlifts (225/185)Lateral Barbell Burpees 800 Meter Run 15-12-9:Deadlifts (225/185)Lateral Barbell Burpees 400 Meter Run Workout Courtesy of CompTrain –BOX NEWS–Yoga is tonight at 7:30 pm! You CAN register for this class if you are alrea...
2020
May
12
May 13, 2020
3 Rounds for Max Reps:1 Minute at Each Station-Air SquatsPush UpsToes to BarCalorie Row or Bike –BOX NEWS–Endurance class is tonight at 5:30 pm! You CAN register for this class if you are already registered for a regular wod class, too!
2020
May
11
May 12, 2020
A. Find a set of Max Rep Strict Pull Ups B. 4 Rounds for Time:24 Sit Ups12 Pull Ups6 Power Snatch (95/65)400 M Run
2020
May
10
May 11, 2020
A. 18 Minutes on the Clock-Find a 1RM Back Squat B. 8 Min AMRAP:10 Wall Ball (20/14)6 Box Jump Overs (24″/20″)
2020
May
07
May 8, 2020
2 Rounds of- 3 Min for Max Reps: Power Snatch (85/55) -Rest 1:30 3 Min for Max Reps: Overhead Squat (85/55) -Rest 1:30 3 Min for Max Reps: Thrusters (85/55) -Rest 1:30 HOME WORKOUT: 6 Rounds of- 3 Minute AMRAP: 10 No Push Up Burpee 10 Broomstick Overhead Squat 10 Jump Squat -Rest 1:30 b/t Rounds
2020
May
06
May 7, 2020
For Time:1 Mile Run1000 M Row OR 50/40 Calorie Bike100 Double Unders800 M Run HOME WORKOUT:1 Mile Run100 Double Unders1 Mile Run
2020
May
05
May 6, 2020
A. 15 Minutes on the Clock:-Work Up To a Heavy Single Strict PressThen, Complete 5×3 at 70% of your Established 1RM B. For Time:21-15-9Push Press (105/75)42-30-18Sit Ups HOME WORKOUT: A. 3 Sets of Max Reps of Odd Object Press B. 21-15-9 Pike Push Ups 42-30-18 Sit Ups
2020
May
04
May 5, 2020
5 Rounds for Time:5 Strict Pull Ups10 Hang Squat Cleans (95/65)20 Burpees *20 Minute Time Cap HOME OPTION:5 Rounds for Time:5 Odd-Object Bent Over Row10 Odd- Object Squat Cleans (med ball, kettlebell, plate, laundry detergent, bag of rice, etc)20 Burpees
2020
May
03
May 4, 2020
12 Min AMRAP:6 Toes to Bar12 Deadlift (155/105)18 Box Jumps (24/20) At-Home Version:6 V-Up12 Odd-Object Deadlift18 Box Jumps on a bench, stool, etc. Reminder- Don’t forget to log in to Punch Pass to reserve your spot in class. If you have something come up and can’t make class, go in and...
2020
Apr
30
May 1, 2020
For Time:400 M Run50 Walking Lunges50 Med Ball Squat Cleans400 M Run25 Pistol Squats25 Wall Balls400 M Run –BOX NEWS– We’ve had a few questions this week, so here’s a FAQ list to help clear some things up! “Can I stay after class and work on extra stuff?” The Coac...
2020
Apr
29
April 30, 2020
A. EMOM 10 Min:1 Clean Pull + 1 Power Clean + 1 Squat Clean*Stay at same weight across sets B. 3 Rounds for Time:6 Power Cleans (135/95)12 Box Jumps24 Double-Unders –BOX NEWS– We have a lot of new information regarding temporary changes to the gym today, so bear with us and please read t...
2020
Apr
28
April 29, 2020- Jeremy
A. Overhead SquatWork Up to a Heavy Set of 3, Then, do 3×3 at that weight B. “Jeremy”21-15-9 reps for time of:Overhead Squats (95/65)Burpees –BOX NEWS– We have some updates for re-opening that we are excited to share! There is a lot to consider, as we are still under str...
2020
Apr
27
April 28, 2020
3 rounds:4x (30sec of βBURNβ w/ 30sec rest)Rest: 3min b/t roundsTotal: 12min.Details: The βBURNβ is any odd object carry, hold, push or pull at max effort. As example, carry a heavy dball, farmers carry heavy dumbbells, push a butcher, or pull a sled. Target a 1st rep distance in each round greater...
2020
Apr
26
April 27, 2020
15 Minute AMRAP:2 Deadlift (225/185)10 Push Ups2 Deadlift (225/185)10 Handstand Push Ups –BOX NEWS– We have put together a special clothing pre-order. T-Shirts are available in men’s or women’s fit and are only $22 each. This order will help support our gym during these uncer...
2020
Apr
23
April 24, 2020
A. Tabata (20 seconds work, 10 seconds rest- 8 rounds total)Front Rack Hold at 75% Front Squat 1RM B. 3 Rounds of4 Min AMRAP:12 Hang Squat Cleans (95/65)6 Bar Over Burpees-Rest 2 Min b/t Rounds Substitutions:H Squat Cleans: Sub 2 Dumbbells, Kettlebells, or Med Ball Squat Cleans
2020
Apr
21
April 22, 2020
A. 3 Rounds of:10 Reps of Each Movement with an empty barbell-Strict PressBehind the Neck Strict PressFront RaiseUpright Row B. Buy In: 15 Handstand Push Ups Then, Complete:60-40-20Push Press (45/35)120-80-40Double Unders Then, Complete:Cash Out: 15 Handstand Push Ups Substitutions:Push Press: Sub D...
2020
Apr
20
April 21, 2020
5 Rounds For Time:100m Single DB Farmers Carry (50/35)200m Run30 Dumbbell Swings (50/35) Substitutions:Farmers Carry/Swing: Use any odd-objectRun: Sub 1 Minute Run if no distance measured
2020
Apr
19
April 20, 2020- SYLB Wod #3
Support Your Local Box Workout #3- For time: 50 Dumbbell Deadlifts (50s/35s)50 AbMat Sit Ups50 Box Step-Ups (24/20)50 Single-Arm Thrusters (50/35)
2020
Apr
16
Gym Update
Hey friends! I know this is a bummer but we will be keeping the gym closed a little bit longer. We are tentatively planning on staying closed until May 1st. Iβve had a couple conversations with the Bear River Health Department, and I feel like this is the best decision for everyoneβs...
2020
Apr
16
April 17, 2020
3 Rounds for Max Distance:Run 90 Seconds FASTJog 3 Min ModerateRest 10 SecondsRun 1 Min FASTJog 2 Min ModerateRest 10 SecondsRun 45 Seconds FASTJog 90 Seconds Moderate Rest 3 Min between rounds (walk or rest, your choice) The RUN should be HARD The JOG just needs to NOT be a walk and needs to be a s...
2020
Apr
15
April 16, 2020
A. Tempo Push Ups- 3 x 6-8 Reps*3 Count down, 1 Second Pause @ Bottom, Fast Up B. Every Minute on the Minute for 14 Minutes:Odd Minutes: 10 Thrusters (95/65)Even Minutes: 20 Kettlebell Swings (53/35) -Substitutions:Thruster: Sub Dumbbell, Kettlebell, or any odd-objectKettlebell Swings: Sub Dumbbell...
2020
Apr
14
April 15, 2020
A. 1 Set for Max Reps of Unbroken Front Squat (95/65) B. 4 Rounds for Time:15 Reverse Burpees12 Single Arm Weighted Overhead Lunge Right8 Toes to Bar15 Reverse Burpees12 Single Arm Weighted Overhead Lunge Left8 Toes to Bar -Substitutions:Lunge: Sub any weighted object overhead or complete regular wa...
2020
Apr
13
April 14, 2020
22 Minute AMRAP: 22 Wallballs (20/14)22 Power Snatch (75/55)22 Box Jumps (24/20)22 Sumo Deadlift High Pull (75/55)22 Tuck Jumps -Substitutions:Wallballs: Sub Squat Cleans with med ball, plate or any odd-object, or sub jumping air squats but double the repsPower Snatch- Sub Dumbbell Snatch or odd-obj...
2020
Apr
12
April 13, 2020- Important Update!
SYLB Workout #2!For Time: 100 Double Unders21 Burpees75 Double Unders15 Burpees50 Double Unders9 Burpees *15 Min Time Cap–Substitutions:Double Unders: Sub Single Unders or Line Hops and double the reps DON’T FORGET TO LOG YOUR SCORES IF YOU SIGNED UP FOR THE SYLB EVENT! –BOX NEWS...
2020
Apr
09
April 10, 2020
3 Rounds for Max Reps:1 Minute at Each Station Hang Clean (95/65)Shoulder Plank TapsPush Press (96/65)Burpees-Rest 1 Minute Between Rounds *Substitutions- Hang Clean/Push Press- Sub Dumbbell/Kettlebell Hang Clean/PP or any odd-object hang clean/pp
2020
Apr
08
April 9, 2020
A. Every Minute on the Minute for 10 Minutes, Complete:3 Pausing Back Squat- Pause 1 Second at Parallel on the way downPause 1 Second in the Bottom of the squatPause 1 Second at Parallel on the way up B. 10 Rounds for Time:10 Weighted Box Step Overs (50s/35s)10 Medicine Ball Squat Cleans -Substituti...
2020
Apr
08
April 8, 2020
15 Min AMRAP: 2 Handstand Push Ups15 Double Unders4 Handstand Push Ups15 Double Unders6 Handstand Push Ups15 Double Unders8 Handstand Push Ups15 Double Unders*Keep adding 2 reps of Handstand Push Ups each round until time is up**Score will be Total Reps Completed -Substitutions-Handstand Push Ups- S...
2020
Apr
06
April 7, 2020
For Time:8 Sets of-150 M Fast Pace150 M Easy Pace150 M Fast Pace150 M Walk
2020
Apr
05
April 6, 2020- SYLB Workout #1
SYLB Workout #1 Complete as many rounds as possible in 10 minutes of: 10 squats9 dumbbell snatches, right arm (50/35)10 push-ups9 dumbbell snatches, left arm Substitutions:DB Snatch- Substitute Kettlebell Swings or Odd Object Ground to Overhead -BOX NEWS- The Support Your Local Box Fundraiser with C...
2020
Apr
02
April 3, 2020
A. Pause Deadlift– 5×5 *Pause 3 Seconds at the knee B. 18 Min AMRAP: 10 Deadlifts (185/135) 17 Wall Balls (20/14) 75 Double Unders *Substitutions-Deadlifts- Substitute any odd-object and pull off the floorWall Balls- Med Ball Squat Cleans or Single Dumbbell ThrusterDouble Unders- Sub Sing...
2020
Apr
01
April 2, 2020
4 Rounds for Time: 20 Kettlebell Swings 20 Box Jumps 20 Burpees
2020
Mar
31
April 1, 2020- The Chief
“The Chief” Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. *Substitutions-Power Cleans- Sub an Odd-Object Clean
2020
Mar
30
March 31, 2020
For Total Distance: 4 Sets- 90 Seconds Fast Run, 1 Min Walk 45 Seconds Fast Run, 1 Min Walk 60 Seconds Fast Run, 1 Min Walk 15 Seconds Sprint 5 Minutes Walk -AFTER PARTY- Accumulate 5 Minutes of PlankAccumulate 300 Sit Ups
2020
Mar
29
Important Update!
CrossFit Antietam Family, We’re not going to be able to open back up on April 1st like we were planning. I was going to ease into that sentence, but now that the worst part of this post is over, we can get to the details. First of all, I’m so bummed we can’t get together and workou...
2020
Mar
29
March 30, 2020
400 M Run Then, Directly into 21-15-9 Dumbbell Thrusters (50s/35s) Pistol Squats Dumbbell Snatch Pistol Squats Then, Directly into 400 M Run *Substitutions-Pistol Squats- Single Leg Sit Down + Stand Up from a chair or stool DB Thrusters- Use a 95/65# Barbell, — OR –one DB, Kettkebell (s)...
2020
Mar
26
March 27, 2020
AHWO #11 Tabata 20 Seconds Work | 10 Seconds Rest | 8 Rounds at Each Station Box Jumps Toes to Bar Box Dips Reverse V-Ups *Score is Total Reps Completed –Substitutions: Box Jumps/Dips- Use a bench, steps, chair, etc. Toes to bar- Sub V-Ups
2020
Mar
25
March 26, 2020
A1. Tempo Overhead Squats- 3×12- 5 Seconds Down, 5 Seconds Up A2. Weighted Reverse Lunges- 3×8 Each Leg B. 50 Sliding Glute Bridges– Shoot for Unbroken!Substitutions: Overhead Squats- Sub a broomstick or PVC pipe Reverse Lunges- Use a barbell, Dumbbell, KB, or any weighted object C....
2020
Mar
24
March 25, 2020
AHWO # 9 5 Rounds for Time: 3 Wall Walks 7 Broad Jumps 11 Power Snatch (95/65):45 Plank *Substitutions- Power Snatch- Substitute Dumbbell Snatch or Kettlebell Swings
2020
Mar
23
March 24, 2020
AHWO #8 For Time: 400 M Run 50 Air Squats 400 M Run 50 Push Ups 400 M Run 50 Air Squats 400 M Run 50 Push Ups *Running one full lap around a block (stop sign to stop sign and back) = 400 m! If you don’t have a way to measure distance, run for 2:00! –BOX NEWS–We want all of you to j...
2020
Mar
22
March 23, 2020
A. Seated Press- 5×5 * If you don’t have weights, pick an odd-object and do these tempo- 5 count down, 5 count up B. AHWO #7 14 Minute EMOM: Odd Minutes: 10 Med Ball Squat Cleans, then Max Reps Med Ball Sit Ups in Remaining Time Even Minutes: 20 Mountain Climbers, then Max Reps Double Und...
2020
Mar
19
March 20, 2020
15 Min AMRAP: 25 ft Bear Crawl 16 Burpees 12 Box Jumps *Jump on stairs or a bench if you don’t have access to a box!
2020
Mar
18
March 19, 2020
A. Pause Squat- 5×10 Reps with 7 count hold in the bottom of the squat *Choose any weighted object to use for squats- barbell, dumbbell, kettlebell, bag of flour/rice, a child on your back, etc. Get creative here!! B. For Distance:5 Minute Run1 Minute Recovery Walk4 Minute Run1 Minute Recovery...
2020
Mar
17
March 18, 2020
A. 10 Min EMOM: Odd Minutes: 1 Min Plank Even Minutes: 1 Min Wall Sit B. 8 Min AMRAP: 40 Double Unders 20 Single- Arm Dumbbell Push Press *You can substitute 80 Single Unders or 80 Line Hops on the ground for Double Unders **You can use anything weighted for the single arm Dumbbell Push press- think...
2020
Mar
16
March 17, 2020
AHWO #2: For Time: 20-18-16-14-12-10-8-6-4-2 Kettlebell Swings (53/35)* Walking Lunges *You can substitute Dumbbell Snatch for KBS if you have access to a DB. **You can substitute mountain climbers for KBS if you don’t have equipment, but double the reps here.
2020
Mar
15
March 16, 2020
At Home Workout #1 (AHW1) Five Rounds for Time: 200 meter Run* 15 Push Ups 20 Squats 25 Sit Ups *Run subs – if you don’t have a distance tracker, run for 0:30 out (mark that spot) and back, 1 min jump rope, or 1 min jog in place. Comment your time for AHW1 on our IG post or in the Sugarw...
2020
Mar
14
An Important Update
Hey CrossFit Antietam Family, We’ve been following news and guidelines surrounding COVID19 and we’ve been taking steps to be as safe as possible. We as a gym staff have a responsibility to keep our members and community safe. We know that our gym community feels safe in our box, but beca...
2020
Mar
12
March 13, 2020
Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14) *Score is the slowest round time today -AFTER PARTY- 3 Giant Sets: 9 Single Legged Landmine Romanian Deadlifts (Each Side) 15 Double Dumbbell Bench Press 21 Banded Pull Throughs Rest 2 Minutes Be...
2020
Mar
11
March 12, 2020
18 Min AMRAP: 10 Russian Kettlebell Swings (70/53) 10 AbMat Sit-ups 10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53) 20 AbMat Sit-ups 20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 30 x 10 Meter Shuttle Runs … Continue to Add (10) Reps Until Tim...
2020
Mar
10
March 11, 2020- Burgeron Beep Test
“Bergeron Beep Test” On the Minute For as Long as Possible: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure -AFTER PARTY- 3 Giant Sets: 10 Rower Pike Ups 30 Hollow Body Scissor Kicks 50′ Quadruped Crawl Rest 2 Minutes...
2020
Mar
09
March 10, 2020
21-15-9: Double Dumbbell Power Cleans (50’s/35’s) Box Jump Overs (24″/20″) Double Dumbbell Front Squats (50’s/35’s) Toes to Bar -AFTER PARTY- Gymnastic Skill Ascending Ladder for 5 Minutes: 2 Strict Handstand Push-ups 2 Calorie Row 4 Strict Handstand Push-ups 4 Ca...
2020
Mar
08
March 9, 2020
A. 12 Minutes on the Clock:Build to a Heavy Set of 2 Hang Power Snatch B. For Time: Buy-In: 25 Ring Dip Then, 5 rounds of- 10 Hang Snatch (75/55) 30 Double Unders Then, Buy-Out: 25 Ring Dip *14 min time cap –BOX NEWS–Our endurance workouts on Wednesday nights will be focused on running f...
2020
Mar
05
March 6, 2020
5 Rounds: AMRAP 4: 21/15 Calorie Assault Bike 15 Burpee Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Between -AFTER PARTY- 7 Sets of 1: 5-Pause Front Squat Set 1: 50% Set 2: 55% Set 3: 60% Set 4: 65% Sets 5-7: 65-75%
2020
Mar
04
March 5, 2020
A. 15 Minutes on the Clock: Build to a Heavy Set of 3 Overhead Squat B. 10 Min AMRAP: 15 Overhead Squats (95/65) 12 Sumo Deadlift High Pulls (95/65) 9 Chest to Bar Pull-ups
2020
Mar
03
March 4, 2020
For Time: 1500 Meter Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500 Meter Row -AFTER PARTY- 5 Sets: :30 Ring Body Saw :30 Rest :30 Hip Extension Hold :30 Rest –BOX NEWS– Endurance class is cancelled tonight! Come do the workout during any regular scheduled class times.
2020
Mar
02
March 3, 2020
A. On the Clock 5 Sets: 3-Position Power Clean 3 Push Jerks B. 7 Min AMRAP: 3 Clean and Jerks (135/95) 3 Toes to Bar 6 Clean and Jerks (135/95) 6 Toes to Bar 9 Clean and Jerks (135/95) 9 Toes to Bar … Increase by 3 Reps Each Round -AFTER PARTY- 7 Min AMRAP: 1 Pausing Strict Handstand Push-up*...
2020
Mar
01
March 1, 2020
5 Rounds For Max Reps:1 Min of Wallballs (20/14)1 Min of Alternating Dumbbell Snatch (50/35)1 Min of Pushups1 Min of Rest
2020
Feb
27
February 28, 2020
Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees -AFTER PARTY- 3 Supersets: 10 Supinated Grip Ring Rows 20 Single Leg Glute Bridges (10 Each Side) *Rest 1:30 Between Sets* THEN 3 Supersets: 10 Barbell Bent Over Rows :30 Second Prisoner Superman Hold...
2020
Feb
26
February 27, 2020
20 Min AMRAP with a Partner: 20 Strict Pull-ups 30 Strict Dumbbell Presses (35’s/25’s) 40 Back Squats* **Round 1:** 155/105 **Round 2:** 185/135 **Round 3:** 205/145 **Round 4:** 225/155 **Round 5:** 245/165 (Max Reps)
2020
Feb
25
February 26, 2020
15 Min AMRAP: 30/21 Calorie Assault Bike 30 Kettlebell Swings (53/35) 30 Box Jumps (24″/20″) 30 Deadlifts (135/95) -AFTER PARTY- Tabata Intervals 8 Rounds of :20 On, :10 Off 1. Side Plank (4 Rounds Each Side) 2. Flutter Kicks *Complete all Round of Side Plank Before Moving to Flutter Kic...
2020
Feb
24
February 25, 2020
On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight* -AFTER PARTY- On the 1:30 x 5 Sets: 1 Set of Strict Handstand Push-ups * The goal is to hold the same rep number across the 5 rounds –BOX NEWS– Yoga tonight at 7:20 pm!
2020
Feb
23
February 24, 2020
For Time: 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees -AFTER PARTY- BACK SQUATS: Set 1 (O...
2020
Feb
20
February 21, 2020
A. Build to a Heavy Complex- 1 Power Clean + 1 Front Squat + 1 Push Jerk B. AMRAP 3 Min: Macho Man (135/95) Rest 3 Minutes AMRAP 3 Min: Macho Man (155/105) Rest 3 Minutes AMRAP 3 Min: Macho Man (185/135) *1 Round of Macho Man= 3 Power Cleans 3 Front Squats 3 Push Jerks -AFTER PARTY- Front Squats On...
2020
Feb
19
February 20, 2020
18 Min AMRAP: 100′ Walking Lunge 1 Rope Climb 15 Slam Balls (30/20) 1 Rope Climb
2020
Feb
18
February 19, 2020
2 Rounds For Time: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups (50/35#, 24/20″) 40 Burpees 50/35 Calorie Row -AFTER PARTY- On the Minute x 7: Thrusters Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155/105 Minute 5: 155/105 Minute 6: 135/95 Minute 7: 115/85 *Max Un...
2020
Feb
17
February 18, 2020
A. 13 Minutes on the Clock: Build to a Heavy Set of 5 Deadlift B. 13 Min AMRAP: 60/45 Calorie Assault Bike Buy In Directly Into… 5 Deadlifts (245/165) 15 AbMat Sit-ups 25 Double Unders -AFTER PARTY- Handstand Walk Biathalon 300′ Handstand Walk (10 Min Time Cap) *Each Time You Break, Comp...
2020
Feb
16
February 17, 2020
5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) -AFTER PARTY- BACK SQUATS Set 1 (On the 0:00): 9 Reps @ 77% Set 2 (On the 2:00): 7 Reps @ 84% Set 3 (On the 4:00): 5 Reps @ 91% Set 4 (On the 6:00): 3 Reps @ 96% Set 5 (On...
2020
Feb
13
February 14, 2020- Fran
HAPPY VALENTINE’S DAY! GIVE FRAN A CALL IF YOU’RE LONELY TODAY! π “Fran” 21-15-9 Thruster (95/658) Pull Ups -AFTER PARTY- 15 Min Recovery Bike On Minutes 3-6-9-12, Complete 1 Min Handstand Walk Practice
2020
Feb
12
February 13, 2020
6 Rounds of- Min 1: Max Russian Kettlebell Swings (70/53) Min 2: Max Walking Lunges Min 3-4: Run 400 Meters Min 5: Rest *Score will have 3 parts- Total reps of KB Swings + Walking Lunges, a score for the fastest run, and a score for the slowest run
2020
Feb
11
February 12, 2020
AMRAP 20: 20 Wallballs (20/14) 20 Single Arm Dumbbell Power Snatches (50/35) 20 Burpee Box Jumps (24/20) 20 Single Arm Dumbbell Push Presses (50/35) -AFTER PARTY- 5 Set for Quality: 10-15 GHD Sit Ups 50′ Front Rack Double Kettlebell Carry –BOX NEWS– Endurance tonight at 5:30 pm!
2020
Feb
10
February 11, 2020
A. 13 Min on the Clock: Build to a Heavy Set of 3 Bench Press B. Tabata: Strict Pull-ups Row Calories Push-ups Assault Bike Calories *Rest 30 seconds between each Tabata Movement Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off -AFTER PARTY- 3 x 40/27 Calorie Row Rest 1:30 Between 3 x 30/21 Calorie...
2020
Feb
09
February 10, 2020
A. 15 Min On the Clock: Build to a Heavy Hang Squat Clean B. 9 Min AMRAP: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95) -AFTER PARTY-Back Squats-Set #1 (On the 0:00) – 9 Reps @ 76% Set #2 (On the 2:00)-...
2020
Feb
06
February 7, 2020
Teams of 2 25 Min AMRAP: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Box Jumps (24/20) 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Box Jumps (24/20) 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) β¦ Climb By 3’s Each Round For Example-Partner 1 Completes: 3 Wall...
2020
Feb
05
February 6, 2020
A. 10 Minutes On The Clock:Build to a Moderate Set of 3 Muscle Snatch B. On the 4:00 x 5 Rounds: 20/15 Calorie Assault Bike 20 AbMat Sit-ups 3 Power Snatches *Athletes Build in Weight Over the 5 Rounds
2020
Feb
04
February 5, 2020
Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters (135/95) -AFTER PARTY-3 Sets of:7 Renegade RowsMax Effort Ring L-Sit
2020
Feb
03
February 4, 2020
A. 10 Minutes on the Clock:3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups B. 12 Min AMRAP:10 Burpees25 Double Unders -AFTER PARTY-3 x 35/24 Calorie Row (Rest 1:30 Between) 3 x 25/18 Calorie Row (Rest 1:00 Between) 3 x 15/12 Calorie Row (Rest :30 Betwe...
2020
Feb
02
February 3, 2020
On the 5:00 x 5 Rounds: 7 Deadlifts (185/135) 20 Alternating Jumping Lunges 7 Deadlifts (185/135) 20 x 10 Meter Shuttle Runs -AFTER PARTY- On the 0: 9 Reps @ 70% On the 2: 7 Reps @ 77% On the 4: 5 Reps @ 84% On the 6: 3 Reps @ 89% On the 8: 1 Rep @ 96% On the 9: 1 Rep @ 99% On the 10: 1 Rep @ 102% O...
2020
Jan
30
January 31, 2020
A. 13 Minutes on the Clock:Build to a Heavy Complex- 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch B 15 Min AMRAP: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95) -AFTER PARTY-On the 2:00 x 6 Sets: 50′ Handstand Walk --BOX NEWS--Join us for breakfast tomorrow morning...
2020
Jan
29
January 30, 2020
For Time with a Partner: 50 Bench Press (115/85) 35 Burpees 50 Deadlifts (155/105) 35 Burpees 50 Bench Press (135/95) 35 Burpees 50 Deadlifts (185/135) 35 Burpees 50 Bench Press (155/105) 35 Burpees 50 Deadlifts (225/155) 35 Burpees -25 Min Time Cap
2020
Jan
28
January 29, 2020
AMRAP 5: 200β Walking Lunge 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 100β Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200β Walking Lunge 50 AbMat Sit-ups Max Calorie Row -AFTER PARTY-Alternating On the Minute x 12 (3 Rounds): Minute 1: 8 Ba...
2020
Jan
27
January 28, 2020
AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups -AFTER PARTY-30-25-20-15-10: Calorie Row After Each Set: 1 Legless Rope Climb 1 Rope Climb –BOX NEWS– Our 5 year anniversary is this Saturday, Feb 1st!! Join...
2020
Jan
26
January 27, 2020
A. 15 Minutes on the Clock: Build to a Heavy Complex- 1 Power Clean 2 Front Squat 3 Push Jerk B. For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats -AFTER PARTY- On the 3:00 x 5 Rounds: 15/12 Calorie Ski Erg 10 Alternating...
2020
Jan
23
January 24, 2020
For Time: 1,500 Meter Row 30 Deadlifts (245/165) 60 Jumping Lunges -AFTER PARTY- On the 0:. 1 Front Squat @ 84% of 1RM Front Squat On the 1: 1 Front Squat @ 87% of 1RM Front Squat On the 2: 1 Front Squat @ 90% of 1RM Front Squat On the 3: 1 Front Squat @ 87% of 1RM Front Squat On the 4: 1 Front Squa...
2020
Jan
22
January 23, 2020
On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16 Burpees 6 Barbell Strict Presses *Build in Strict Press Weight*
2020
Jan
21
January 22, 2020
21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) -AFTER PARTY- Find a 10RM Push Press –BOX NEWS– Endurance tonight at 5:30 pm!
2020
Jan
20
January 21, 2020
5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles in Remaining Time *4 Minutes Rest Between Rounds -AFTER PARTY- On the 2:30 x 4 Rounds: 40 Double Unders 15 GHD Sit-ups Max Distance Handstand Walk in Time Remaining –BOX NEWS– Yoga tonight at 7:20 pm!
2020
Jan
19
January 20, 2020
A. 12 Min On The Clock: Work up to a Heavy Set of 3 Back Squats B. For Time: 200 Double Unders 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 200 Double Unders -AFTER PARTY- 3 Sets: 1 Pausing Overhead Squ...
2020
Jan
16
January 17, 2020
For Time-3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) -AFTER PARTY-On the 0: 1 Front...
2020
Jan
15
January 16, 2020- Diane
“Diane”21-15-9Deadlifts (225/155)Handstand Push Ups See your previous score here.
2020
Jan
14
January 15, 2020
A. 12 Minutes On The Clock:Build to a Heavy Pausing Front Squat + Front Squat*3 Sec Pause in bottom of first squat, no pause in second squat B. On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders (2:1) 7 Front Squats (165/115) -AFTER PARTY-Push Press Complex 4 Sets of the Complex: 1 Pausing P...
2020
Jan
13
January 14, 2020
3 Rounds: 12 Lateral Kettlebell Burpees 21 Pull-ups Directly Intoβ¦ 3 Rounds: 12 Lateral Kettlebell Burpees 21 Kettlebell Swings (70/53) -MIDLINE AFTER PARTY-3 Giant Sets: 10 Slow Ring Mountain Climbers 30 Seconds Ring Plank Hold –BOX NEWS– Yoga tonight at 7:20 pm!
2020
Jan
12
January 13, 2020
A. 12 Minutes on the Clock- Build to a Heavy Single Power Clean and Jerk B. 3 Rounds for Time: 50 Air Squats 10 Power Clean and Jerk (135/95) -AFTER PARTY-Back Squat WavesSet 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 1 Reps @ 98% 3 Minutes Rest Set 4: 4 Reps @ 92% Set 5: 3 Reps @ 98% Set 6: 2 Reps...
2020
Jan
09
January 10, 2019-Marston
"Marston"20 Min AMRAP:1 Deadlift (315/205)10 Toes to Bar15 Lateral Burpees-AFTER PARTY-Front Squat On the Minute x 9: On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front Squat @ 84% On the 3: 1 Front Squat @ 81% On the 4: 1 Front Squat @ 84% On the 5: 1 Front Squat @ 87% On...
2020
Jan
08
January 9, 2019
A. 12 Minutes on the Clock:Build to a Heavy 2 Rep Pausing Push JerkB. On the 3:00 for 5 Rounds:15 Slam Balls (30/20)10 Box Jump Overs (24/20)5 Push Jerk*Build to a Heavy 5 through the rounds of push jerks
2020
Jan
07
January 8, 2019
2 Rounds for Time:50/35 Cal Assault Bike1000 M Row50 Wall Balls (20/14) -AFTER PARTY-12-9-6Strict Chest to Bar Pull UpsStrict Deficit Handstand Push UpsDirectly Into:6-9-12Strict Pull UpsStrict Handstand Push Ups--BOX NEWS--Endurance tonight at 5:30 PM!
2020
Jan
06
Jan 7, 2019
A. Build to a Heavy 2 Rep Pausing Power Clean*Pause for 2 Sec at the knee and in the catch position B. 15 Min AMRAP:30 Double Unders10 Power Cleans (155/105)30 Double Unders10 Lateral Burpees over Barbell -AFTER PARTY-On the 1:30 x 10 Rounds:300/275 M Row –BOX NEWS– Yoga tonight at 7:20...
2020
Jan
05
January 6, 2019
5 Min AMRAP: 21-15-9 Overhead Squats (95/65) Toes to Bar -5 Min Rest- 5 Min AMRAP: 15-12-9 Thrusters (95/65) Chest to Bar Pull Ups -AFTER PARTY- Back Squat Waves: Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3...
2020
Jan
03
2020 Is YOUR Year- Nutrition Challenge Details
WHEN: JANUARY 5TH-MARCH 7TH COST: $45/PERSON HOW: https://app.wodifyrise.com/Event/Event.aspx?EventId=8614 THIS NUTRITION CHALLENGE WILL BE SIMILAR TO LAST YEARβS CHALLENGE.Β THIS YEAR, WE WILL HAVE 1ST, 2ND, AND 3RD PLACE WINNERS THAT WILL BE DETERMINED BY THE FOLLOWING:Β TOTAL NUMBER OF POIN...
2020
Jan
02
Jan 3, 2020
16 Min AMRAP:Buy In- 2000 M RowThen, AMRAP in Remaining Time7 Ring Dips10 Burpee Broad Jumps –BOX NEWS– Nutrition Challenge meeting is tonight at 7:20 pm!