WOD

“Big Mac”
For Time:
800 Meter Row
-then-
10 Rounds:
5 Shoulder to Overhead (115/85)
30 Double Unders
-then-
800 Meter Row

Question of the Week:
What are you most excited to do this year?

Concentric Front Squats
5 x 4 @ 70%

“Daredevil”
For Reps:
3 Minutes – Pull-ups
3 Minutes – Push-ups
3 Minutes – Sit-ups
3 Minutes – Air Squats

Quote of the Week:
“A goal is a wish. A standard holds you accountable.”
Tunde Oyeneyin

Box Brief:
Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

“Open WOD 17.4”
13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand Push-ups

Recipe of the Week:
This week’s recipe looks to ne a good one! Try out this Sun-Dried Tomato Turkey Sausage Bolognese recipe.

“A-train”
30 Rounds: teams of 3
4 Shuttle Runs
6 Burpees
8 Box Jumps (24/20)

Meme of the Week:

Concentric Front Squats
4 x 3 @ 78%

4 Sets:
5-10 Strict Toes to Bar
10 Back Extensions
:30 Front Rack Kettlebell March

Box Brief:
Bring A Friend Day is on Thursday! This is a great workout for your friends to come and try out for the first time.

Strict Press
4 x 3 @ 75%-85%

“Minty Fresh”
2 Rounds:
500/400 Meter Row
25 Power Cleans (115/85)
500/400 Meter Row
25 Push Jerks (115/85)

Question of the Week:
What is the one thing in your diet you’ll never give up?

Concentric Back Squats
5 x 4 @ 70%

“Burger”
4 Rounds:
3 Minutes On, 1 Minute Off
5 Deficit Push-ups (45’s/25’s)
10 Kettlebell Swings (72/53)
15 Air Squats

Quote of the Week:
“Continuous improvement is better than delayed perfection.”
Mark Twain

“Andy”
7 Rounds:
10 Clean & Jerks (135/95)
5 Wall Walks
3 Rope Climbs
400 Meter Run

Recipe of the Week:
Simple, easy, delicious. Give it a try!