WODs

Wednesday – November 21, 2018

1000m Row Then 3 Rounds 21 Deadlift 135/95 15 Lateral bar burpees 9 Push Jerks 135/95 *20 min Timecap WOD Guidance: The deadlift should be very light but the push jerk will be moderately heavy. Choose a weight for push Jerk where you can do 10 reps unbroken when fresh. Keep moving thr
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Tuesday – November 20, 2018

Strength/Skill: Work up to heavy HPC 6 min EMOM of 2 Power cleans. Work up to heavier weight than what you are going to use in WOD. WOD: 10 Min AMRAP 7 KB Swings 53/35 5 Hang Power Clean 135/95 7 Goblet Squat 53/35 WOD Guidance: This should be heavy but choose a weight for HPC that yo
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Monday – November 19, 2017

** WELCOME TO THE NEW BOX ** 5 Min AMRAP Buy in: 400m Run 21 C2B Pull-ups 15/12 Cals on Bike/Rower Rest 5 Min 5 Min AMRAP Buy in 400m Run 15 T2B 12/9 Cals on Bike Rower Rest 5 Min Buy in 400m run 9 Pull-ups 9/6 cals on Bike/Rower WOD Guidance: This WOD is a 5 min Maximum effort. Try t
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Saturday – August 25, 2018

** LAST DAY AT RUSSELL ROAD LOCATION **
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Friday – August 24, 2018

For Time 50-40-30-20-10 Unbroken Double Unders 1-2-3-4-5 Ring Muscle-ups If you break Double unders must start at begininng of round you are on If not efficient at double unders do 3 to 1 and same rule applies If cannot do Ring muscle ups scale to the bar or one of the ring muscle up
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Thursday – August 23, 2018

“Fight Club” 3 Rounds for reps Min 1 Thrusters 95/65 Min 2 Power cleans 95/65 Min 3 Box Jump overs 24″/20″ Min 4 Pull-ups Min 5 Echo Bike Cals Rest 1 Min
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Wednesday – August 22, 2018

Jerk (Split or Push) 1-1-1-1-1
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Tuesday – August 21, 2018

For Time 100 Wall Balls 20/14 50 T2B 25 Front Squat 185/135 50 Burpees 100 AB-Mat sit-ups Break up as needed
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Monday – August 20, 2018

Hero “Lumberjack 20″ 20 Deadlifts 275/185 400m Run 20 KB Swings 70/53 400m Run 20 OHS 115/85 400m Run 20 Burpees 400m Run 20 Pull-ups 400m Run 20 Box Jumps 24″/20” 400m Run 20 Dumbell squat cleans 45/30 400m Run
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