W.O.D.

  • Thursday May 5th

    WOD
    Buy In 800m Run
    then

    5 Rounds of
    12 C2B Pull Ups
    9 Power Snatches 95/65
    6 Pistols
    *3 MU B/R

    Buy Out 30 Burpees

    *Sub ring dips for MU


  • Wednesday May 4th

    WOD
    21*15*9* reps of
    TTB
    then
    9*6*3* reps of
    Push Jerks
    *= 100m Sprint

    BRX 205/155
    RX 185/125

    Fitness
    Knee Raises or weighted sit up
    Load as needed


     

  • Tuesday May 3rd




    WOD
    Strength/BB
    Back Squats 
    10-1-10-1-10-1


    Conditioning

    AMRAPx5
    8 HSPU 
    20 II Unders

    BRX Strict and UB



  • Monday May 2nd

    Rest Day 
    Open Gym/Active Recovery
    11-1
    5:30-7pm


  • Sunday May 1st


    Community- 

    "a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals."

    Our box is known for having one of the strongest communities around, SO when you see a new face introduce yourself and maybe guide them to the equipment etc....


    YOGA 12:15 ish at North Bring a mat and $10


    AMRAPx20
    18 II's
    12 S2 OH 115/85
    9 Box Jumps up and Overs 24/20
    6 TTB

     

  • Saturday April 30


    This is what I mean by FINISH!!!!!!!!!

    WOD
    EMOMx15
    Snatch any style climbing 
    min 1-5 5 TnGO snatches 
    min 6-10 3 TnGo snatches
    min 11-15 1 Snatch 
    Start light and work on technique   

    then

    50 Clean & Jerks (Grace style) 135/95 or 115/85
    anytime you stop to rest 5 C2B Pull Ups

    *Don't go heavier here go faster. 
    Fitness "Grace" & reg pull ups

     

  • Friday Apr 29

    WOD
    New Total
    1 RM at
    Clean
    BencH
    OHS

    then

    21-15-9 reps of 
    Sq Cleans 95/65 
    Run 200 Between Ea or
    Row 250 Between Ea or
    50 II Under Between ea
    post time and movement
    *Looking for a sprint here

     

     

  • Thursy\day



    WOD
    Rest Day
    OPen Gym 11-1
    OPwn Gym 5:30-7:00

  • Tuesday April 26th



    Street Ball


    WOD

    EVENT 3
    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    Event 3 Variations

    40-44

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    45-49

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    50-54

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    55-59

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chin-over-bar pull-ups
    5 hang power cleans

    Men use 135 lb.
    Women use 95 lb.

    60+

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chin-over-bar pull-ups
    5 hang power cleans

    Men use 115 lb.
    Women use 75 lb.



  • Monday April 25






    Master's Qualifier

    For time:

    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    40-44
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    45-49
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    50-54
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    55-59
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 75 lb.
    Women use 55 lb.

    60+
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 75 lb.
    Women use 55 lb.

    rest as needed 
    Then 

    Establish 1 rep max dead lift

     

  • Sunday April24th



    The Legend Denny Hawkins

    **Roughly around 2pm Denny will be attacking another qualifier. We would love for you to swing by and make some noise.


    WOD
    Rest Day -CLOSED


  • Saturday April 23


    WOD
    Deads
    5-3-2-1-1-1


    AMRAPx15
    2 Person Teams 
    10 Tandem DL 
    20 Pistols
    40 II Unders 


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