W.O.D.

  • 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

  • Sunday September 18th

    WOD

    FGB format
    3 rounds of
    Burpees
    TTB
    Cal Row
    Box Jumps 24/20
    OHS 75/55

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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