WOD

“Armed Robbery”Every 5 Minutes for 5 Rounds:400 Meter Run (300) (200)10 Bar Facing Burpees (8) (6)10 Shoulder to Overhead (155/105) ______________________________________________________________________Box Brief:Healthy Shoulders Workshop Join... Read More

“Crush”4 Rounds:10 Power Snatch (115/80) (95/65) (75/55)30 Wall Balls (20/14) (14/10) (10/8)7 Ring Muscle-ups ___________________________________________________________Box Brief:Healthy Shoulders Workshop Join us on Saturday, June 20th from... Read More

“Push Down”For Time:100 Meter Lunge 50 Alternating Hang Dumbbell Snatches (50/35) (35/25) (25/15)30 Burpees _______________________________________________________________ Box Brief:Weightlifting Class Returns This Sunday We’re excited to bring back... Read More

“To Tired Too Quit”3 Rounds: teams of 22 Minutes – Bike for Calories2 Minutes – Sit-ups 2 Minutes – Double Unders _______________________________________________________________________________Box Brief:Bring a Friend Day... Read More

“Rapunzel”20 Minute AMRAP:400 Meter Run20 Pull-ups20 Push Jerk (95/65)20 Box Jumps (24/20) ____________________________________________________________________Box Brief: Bring a Friend Day — Thursday, June 11th!Have someone who’s been curious... Read More

“Flush”5 Rounds:50 Meter Kettlebell Front Rack Carry (53s/36s)400/320 Meter Row _________________________________________________________________________________________________________Box Brief: Bring a Friend Day — Thursday, June 11th!Have someone who’s been curious about what... Read More

“Chief”5, 3 Minute AMRAPs:3 Power Cleans (135/95) (115/85) (95/65)6 Push-ups9 Squats-Rest 1 Minute Between Rounds- ____________________________________________________________Box Brief: Bring a Friend Day — Thursday, June 11th!Have someone... Read More

“Rolling”21 – 15 – 9Front Squat (95/65)Calorie RowAfter each set, complete the following:o 50 Double Underso 100 Meter Farmers Carry (53s/36s) ___________________________________________________________Box Brief:Healthy Shoulders Workshop... Read More

“Don’t Touch”Every 5 Minutes for 4 Rounds:400 Meter RunChosen Gymnastico 10 Handstand Push-upso 10 Burpee Pull-upso 5 Ring Muscle-ups ____________________________________________________________________________Box Brief:Healthy Shoulders Workshop Join us... Read More

Every 90 Seconds for 21 Minutes:Hang Power Clean or Snatch + Power Clean or Snatch _________________________________________________________Box Brief:Healthy Shoulders Workshop Join us on Saturday, June 20th... Read More