(479) 644-8108

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. 

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