WOD

Jimmy

“X-Factor”
5 Rounds: 18 Minute Cut-off
12 Box Jump Overs (24/20)
9 Burpee Pull-ups
“X” Clean and Jerks

Round 1 – 15 C&J (135/95)
Round 2 – 12 C&J (155/105)
Round 3 – 9 C&J (185/125)
Round 4 – 6 C&J (205/145)
Round 5 – 3 C&J (225/155)

Box Brief:
Bring A Friend Day is on Thursday!

This is our final week of the Nutrition Challenge! Everyone has done such an amazing job at creating new healthy habits and it has shown in your workouts. To close things out we will be doing post-challenge measurements at the gym after the 9:30 am class on Saturday. See you there! 

Tomorrow’s Forecast:
Double Unders – Kettlebell Swings – Push-ups

Joe

Ryan

“Cannonball”
For Time:
800 Meter Run
70 Wall Balls (20/14)
600 Meter Run
50 Wall Balls
400 Meter Run
30 Wall Balls
200 Meter Run
10 Wall Balls

Box Brief:
Bring A Friend Day is on Thursday!

This is our final week of the Nutrition Challenge! Everyone has done such an amazing job at creating new healthy habits and it has shown in your workouts. To close things out we will be doing post-challenge measurements at the gym after the 9:30 am class on Saturday. See you there! 

Tomorrow’s Forecast:
Clean and Jerks – Box Jumps – Burpee Pull-ups

Stephy

Pool

“Cho To-Go”
5 Minute AMRAP:
40/30 Calorie Row
20 Box Jump Overs (24/20
AMRAP “Macho Man” (135/95)

5-minute rest

5 Minute AMRAP:
30/21 Calorie Row
15 Box Jumps (24/20
AMRAP “Macho Man” (155/105)

5-minute rest

5 Minute AMRAP:
20/15 Calorie Row
10 Box Jump Overs (24/20)
AMRAP “Macho Man” (185/135)

***Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Holman & Wes

Jackie

“Blazin Nails”
Every 3 Minutes for 7 Rounds:
Double Unders
20 Toes to Bar

Box Brief:
Weightlifting Clinic is on Saturday at 11 am. There are only 12 spots left, so sign up fast. The cost is $20 (paid to Ricky).

Foster

Phil

“Pump Up the Jam”
7 Rounds Not for Time:
3 Heavy Bench Press
3 Legless Rope Climbs

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Pat

Sam D.

“Hello Darkness”
5 Rounds:
400 Meter Run
30 Kettlebell Swings (53/36)
15 Burpees

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). 

Taylor & Kira

Joel

Thruster
Heavy Set of 3

“Fran”
21 – 15 – 9 
Thrusters (95/65)
Pull-ups

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). 

Courtney & Sam

Diana

1 Power Snatch + 3 Overhead Squats
Build to a Heavy Complex

Top Shelf
15 Minute AMRAP:
21 Wall Balls (20/14)
12 Power Snatch (95/65)
15 Chest to Bar Pull-ups
12 Overhead Squats (95/65)

Ron