W.O.D.

  • Friday Sept 30

    Box News- Saturday Oct 1st is the Team Tortoise fund raiser benefiting the local chapter of Down Syndrome. North will be opening at 9 and closing at 12. We will be briefing and reseting the clock at 9,10, & 11. This is a 2-3 person team workout. It's also "Bring a Friend" day. You'll partner with them and give them guidance as you go. Coaches will be on hand helping. 


    South will have one class Saturday at 9 am.

    WOD
    50 Wallballs 10 MU (*25 Pull Ups)
    40 Wallballs 8 MU  (*20 Pull Ups)
    30 Wallballs 6 MU  (*15 Pull Ups)
    20 Wallballs 4 MU  (*10 Pull Ups)
    10 Wallballs 2 MU  (*5 Pull Ups)
    *=Pull Ups when posting score

    FX
    45 Wallballs 10 Pull Ups
    35 Wallballs 10 Pull Ups
    25 Wallballs 10 Pull Ups
    15 Wallballs 10 Pull Ups
    5 Wallballs  10 Pull Ups 

  • Thursday Sept 29th

    WOD

    5 RFT time of:
    400m Run
    15 OHS 95/65
    10 HSPU


    FX
    4-5 RFT of
    Run 400m/300m (4rnds run 400 5 rnds run 300m)
    15 OH Lunge 75/55 or FS 95/65
    10 DB Press, Pike, Stink Bug or 15 Push Ups

  • Wednesday Sept 28th

    WOD
    "Bear Complex" climbing
    5 Rounds Not For Time 

    Complete 7 Unbroken Sets of this Complex:

    1 Power Clean

    1 Front Squat

    1 Push Press

    1 Back Squat

    1 Push Press

    Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round. 

  • Tuesday September 27th

    WOD

    Rest Day
    Active Recovery/Open
    North 11-1 and 530-7pm
    South 11-1 and 5-630pm

  • Monday Sept 26th

    WOD

    3 RFT of
    40 II Unders
    30 GS Box Jumps 24/20
    20 S2OH 115/85
    10 C2B Pull Ups



    FX
    3 RFT of
    10 Attempts + 30 Singles
    30 GS Box Jumps or Step Ups
    20 S2OH  95/65
    10 Pull Ups 

  • Sunday Sept 25




    Successful Ladies only wod. Thanks Kelley and Jules for putting it together



    WOD
    Strength/BB
    EMOMx16 Climbing
    Min 1-8 Snatch (any style)
    Min 9-16 Clean & Jerk (any style)

    AMRAPx10
    10 Power Snatch 75/55
    10 Lateral Burpees
    8 Power Snatches 95/65
    8 Lateral Burpees
    6 Power Snatches 115/85
    6 Lateral Burpees
    4 Power Snatches 135/95
    4 Lateral Burpees
    2 Power Snatches 155/105
    2 Lateral Burpees
    Max reps Power Snatches 185/120

    During this portion of the workout ea athlete gets 1 set of ea weight.  

  • Saturday Sept 24

    Box News- Ladies lulu swap/wod at south starting at 930am


    South will have a regular class at 8am




    WOD

    "White"

    Five rounds for time of:
    15' Rope climb, 3 ascents
    10 Toes to bar
    21 Walking lunge steps with 45lb plate held overhead
    Run 400 meters
    *RC can be done anytime during round

    FX
    3-5 Rounds
    5 Ring rows per rope climb
    10 sit ups
    21 Walking Lunges
    run 400m

  • Friday Sept 23

    WOD

    Rest Day
    "Bro Session" 5:15 ish everyone is invited

    South - Closed 

  • Thursday Sept 22

    WOD

    ARAPx25
    Teams of 2 (Relay Format)
    Run 100m
    3 Burpee Box Jumps 24/20
    6 KBS 2/1.5
    9 Wallballs 20/14 @10'

  • Wednesday Sept 21st

    WOD

    Strength/BB
    Pause Front Squat
    3-3-2-2-2

    Conditioning
    "Diane"
    21-15-9 reps of
    Deadlift 225/155
    HSPU

    FX
    Pause Fr Squat

    "Diane"
    21-15-9 reps
    Deadlift 185/125  155/105  135/95
    HSPU/Pike/OH Press

  • Tuesday Sept 20th

    WOD

    AMRAPx20
    5 Pull Ups
    10 Alt Pistols
    15 Push Ups
    1 Snatch Power/Split/Squat
    * Snatch should be 70-80% of 1 RM

    FX
    5 Pull Ups or 5 KBS
    10 Air Squats
    15 Push Ups
    1 Power Snatch 

  • Monday Sept 19th

    Rest Day

    Active Recovery
    North 11-1 and 530-7pm
    South 11-1 and 5-630pm

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