MAKE-UP WOD: For Time: 30, 25, 20, 15, 10, 5 of: Dead Hang Pull-Ups Floor Press (S:75/55; Rx:95/65; Adv:115/75; BA:135/95) *Bear Crawl Around Cage After Each Set (30’s, bear crawl, 25′s, bear crawl, 20′s, bear crawl…)
WODs
New Years Eve:
0930 Warrior Program W/ Coach Angelo 5 Rounds For Time: 200m Sandbag Run 100m Farmers Carry (45’s/25’s) Bear Crawl Around Gym 1 Rope Climb 25 Push-Ups 10 DB Front Squats (45’s/25’s) AMRAP In 15 Mins Of: … Read more »
Dec 30th, 2011:
15 Min Snatch Warm-Up/Training Advanced: AMRAP In 2 Mins Of: Max Reps Squat Snatch (S:75/55 RX:95/65 *Only 2 Weight Options) Snatch Max: *All Rounds Completed Within 30 Mins Max. 1,1,1,1,1,1,1,1,1,1. Competitors: 10 Rope Climbs
29 December 2011
For time: 30, 25, 20, 15, 10, 5 of: Dead Hang pull-ups Floor press (Scaled: 75/55; Rx: 95/65; Adv: 115/75; BA: 135/95) *bear crawl around cage after each set (30 bear crawl, 25’s, bear crawl, 20’s, bear crawl)
28 December 2011
For Time: Run 1 Mile Row 1000 m 3 Minute Plank Hold
27 December 2011
Modified Schedule for Tuesday: No 5:45 am, Teens, or 8 pm tomorrow. All other their classes will run as scheduled. First class starts a at 6:45 am. The 8 pm WOD will be a foundations make-up. WOD: 10 Rounds… Read more »
25 December 2011
Rest Day! Merry Christmas! Rest and Relax!
24 December 2011
For Time: 150 Burpees
23 December 2011
Travel WOD: 5 Rounds For Time: 10 Jumping Lunges 10 Pushups 10 Situps The Box is closed from 23 December through 26 December. But stay tuned for more travel WODs. Have a Safe and Happy Holiday!
22 December 2011
2,3,4,5,6,7,8,9,8,7,6,5,4,3,2: O/H press/jerk (anyhow) SDHP (Scaled:65/50 RX:85/65 Advanced:115/80 BA:135/95) Teens: BB Deadlifts 1,1,1,1,1,1,1,1,1,1. No time: 50 box pull ups 150 singles 400m run Reminder: We will be closed Friday, Saturday, Sunday and Monday. Have a Safe… Read more »