“Black Diamond”
For Time:
1 Mile Run
Then, no rest
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Thrusters (95/65)
C2B Pull-ups
Then, no rest
800 Meter Run
Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, deadlifts, and box jumps.
Box Brief:
There will be no weightlifting clinic this week. Our next clinic will be on Thursday the 23rd at 6:30pm.
“Strict Lynne”
5 Rounds:
Max unbroken bench press @ bodyweight
Max unbroken strict pull-ups
Rest a maximum of 5 minutes between rounds
Box Brief:
Have a safe weekend! Don’t underestimate the power of active recovery with your days off.
“Doorbell”
2 Minute AMRAP:
KBS (53/36)
Then, No Rest
8 Minute AMRAP:
8 Jumps over standing plate
12 Single arm push press (53/36)
16 Overhead walking lunges (45/35)
Then, No Rest
2 Minute AMRAP:
KBS (53/36)
Tomorrow’s Forecast:
Friday’s workout calls for bench press and pull-ups.
Box Brief:
Today is Bring a Friend Day!
Deadlift
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%
“Waterlogged”
10 Minute Clock: teams of 2
2000 Meter row
Double unders w/remaining time
Tomorrow’s Forecast:
Thursday’s workout calls for kettle bell swings, jumping, push press, and lunges.
Box Brief:
This Thursday is Bring a Friend Day!
“Tango & Cash”
For Time: teams of 2
800 Meter run (together)
80 Wall balls (20/14)
60 T2B
60 Ring push-ups
1200 Meter run (together)
120 Wall balls
80 T2B
80 Ring push-ups
Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts, rowing and double unders.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Major Payne”
3 Rounds:
500 Meter row
20 Burpees
40 Hang power snatch (45/35)
Tomorrow’s Forecast:
Tuesday’s workout calls for running, wall balls, toes to bar, and ring push-ups.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Cindy’s A Jerk”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
1 Clean and jerk (155/105)
5 Pull-ups
10 Push-ups
15 Squats
2 Clean and jerks
5 Pull-ups
10 Push-ups
15 Squats
3 Clean and jerks
Etc.. Keep adding 1 C&J after each round
Box Brief:
This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.
Weightlifting clinic has been cancelled.
“To the Point”
12 Minute Clock:
1 Minute – Double unders
1 Minute – Burpees
2 Minutes – Double unders
2 Minutes – Burpees
3 Minutes – Double unders
3 Minutes – Burpees
Tomorrow’s Forecast:
Friday’s workout calls for pull-ups, push-ups, squats, cleans and jerks.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.
