Friday 2.2.2024
“Fleetwood”
30 – 20 – 10
Overhead Squat (95/65)
Box Jumps (24/20)
Toes to Bar
Cash Out
50 Burpees
Recipe of the Week:
Here is another great recipe to add to your collection!
“Fleetwood”
30 – 20 – 10
Overhead Squat (95/65)
Box Jumps (24/20)
Toes to Bar
Cash Out
50 Burpees
Recipe of the Week:
Here is another great recipe to add to your collection!
“Static Shock 2”
22 Minute AMRAP: teams of 2
1500/1200 Meter Row
100 Sit-ups + Side Plank
70 Alternating Hang Dumbbell Snatches (50/35) + Dip Hold
Meme of of the Week:
Clean
Build to a heavy single
“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans
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!
“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.