“Hit and Run”
18 Minute AMRAP:
200 Meter run
18 Wall balls (20/14)
200 Meter run
18 Weighted Sit-ups (20/14)
Tomorrow’s Forecast:
Friday’s workout calls for rope climbs, double unders, hang snatch, hang cleans and jerks.
Box Brief:
Today is Bring a Friend day!
“Bodyweight”
10 Rounds:
30 Seconds – Deadlifts @bodyweight
30 Seconds – Rest
30 Seconds – Bench Press @bodyweight
30 Seconds – Rest
30 Seconds – Burpees
30 Seconds – Rest
Tomorrow’s Forecast:
Thursday’s workout calls for running, wall balls, and sit-ups.
Box Brief:
Bring A Friend Day is on Thursday!!!
Pause Front Squat
Build to a heavy set of 2
“WMD”
12 – 9 – 6
Front squats
Bar muscle-ups
Tomorrow’s Forecast:
Wednesday’s workout call for deadlifts, bench press, and burpees.
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
“Rowed Kill”
3 Rounds: teams of 2
200 Meter row
400 Meter row
600 Meter row
Tomorrow’s Forecast:
Tuesday’s workout calls for front squats, and muscle-ups.
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
Bring A Friend Day is on Thursday!!!
“Wrangler”
For Time:
400 Meter run
30 T2B
300 Meter run
20 T2B
200 Meter run
10 T2B
2-Minute Rest
15 – 10 – 5
Burpees over bar
Thrusters (115/85)
Box Brief:
The Apollo Games registration is live.
“Kenny”
50 – 40 – 30 – 20 – 10
Double unders
KBS (53/36)
Tomorrow’s Forecast:
Friday’s workout calls for running, toes to bar, burpees and thursters.
Box Brief:
Weightlifting clinic is Today (Thursday) at 6:30pm with Coach Ricky. The 6:30 & 7:30pm classes will be cancelled to accommodate.
“Cardi-B”
5 Rounds: 4 Minute Clock
30/20 Calorie row
20/15 Calorie bike or 15 burpees
Max 10m shuttle runs
4-minute rest
Tomorrow’s Forecast:
Thursday’s workout calls for double unders and kettlebell swings.
Box Brief:
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Buzz Lightyear”
For Time: teams of 3
3 Rounds:
50/35 Calorie row
50 Box jumps (30/24) (24/20)
35 Team sit-ups
-then-
21 Clean and jerks (115/80) (95/65)
21 Clean and jerks (135/95) (115/80)
21 Clean and jerks (155/105) (135/95)
21 Clean and jerks (185/125) (155/105)
21 Clean and jerks (205/135) (185/125)
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, biking, and running.
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
