“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.
Deadlift
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%
3 @ 80%
3 @ 70%
5 @ 60%
5 @ 50%
Tomorrow’s Forecast:
Thursday’s workout calls for double unders and burpees.
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 is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Sea Level”
4 Minute AMRAP:
Buy-In – 40/30 Calorie row
12 Hang squat snatch (95/65)
15 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
Buy-In – 30/20 Calorie row
9 Hang squat snatch (115/85)
15 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
Buy-In – 20/15 Calorie row
6 Hang squat snatch (135/95)
15 Box jump overs (24/20)
Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts.
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.
