(479) 644-8108

Saturday December 31st

North Hours 8am-12:00
South Hours 9am-11:00
We'll brief and reset the clock every hour on the hour.

 Remember Murph is a long one. Feel free to partner up and knock it out as a team. If you are competing next week at KO in OK you might team it up.  "Murph" can have a long lasting effect.

https://www.youtube.com/watch?v=1xxa5eS31Hk

 WOD
 "Murph"
 1 Mile Run
 100 Pull Ups
 200 Push Ups
 300 Air Squats
 1 Mile Run

 Partition as needed. If you have a vest wear it. 

Friday December 30

As many of you know Moss will be retiring from coaching full time Jan 1st. He'll still be around to coach here and there if ever needed and will definitely be around regularly working out. This workout will be in honor of Moss who has been with us since the very beginning. Make sure and thank him and wish him well. He has certainly impacted a lot of lives.   

WOD

"Moss Man"
AMRAPx20
5 Deadlifts
5 Power Cleans
10 Cal Row
10 Wallballs 20/14
30 II Unders

These are Moss's favorite movements. If you get to a point where a rower isn't available go to WB and come back

Thursday December 29th

WOD

40 Thrusters 45/35
40 GS Box Jumps 24/20
40 Burpees
30 Thrusters
30 GS Box Jumps  
30 Burpees
20 Thrusters
20 GS Box Jumps
20 Burpees
10 Thrusters
10 GS Box Jumps
10 Burpees

FX
25 Thrusters 45/35 35/25
25 GS Box Jumps or Step Up
10 Burpees
20 Thrusters
20 GS Box Jumps
10 Burpees
15 Thrusters
15 GS Box Jumps or Step Ups
10 Burpees
10 Thrusters
10 GS Box Jumps or Step Ups
10 Burpees

Wednesday December 28

Box News 

Remaining Schedule for the month
Wednesday December 28th
Rest Day with Open Gym
North 11-1 and 530-7:00
South 11-1 and 5-630pm
Thursday Regular hours
Friday Regular Hours
Saturday New Years Eve 8-12 "Murph"
Sunday 1-1-17 Closed 

Tuesday December 27th

Regular hours

WOD
Strength
Bench Press
2-2-2-2 climbing
Back Squat
3-3-3-3 climbing

Conditioning
Baseline
Row 500m (run 400m)
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

KO in OK athletes
WOD#2 3:00 time cap
RX
15/12 cal Assault Bike
1 Hang Snatch + 1 OHS

Scaled
12/8 cal Assault Bike
1 Hang Snatch + 1 OHS

Monday December 26th

Hope everyone had a wonderful Christmas. Hopefully Santa was good to each of you!

Box News 
Schedule Monday Dec 26th
North 7,8,9,10,11,12
South 9&10

Tuesday Regular hours

Wednesday Rest Day Open Gym

Thursday Regular Hours

Friday Regular Hours

Saturday New Years EVE holiday hours
North 8-12
South 9&10

Sunday New Years Day -Closed

WOD
Strength
Snatch floor/choice
2 reps not TnGo @ 60%
2 reps not Tngo @ 70%
2 reps not TnGo @ 80%
1 rep @ 90%
1 rep @ 95%

Conditioning
EMOMx12
Thrusters Climbing
min 1-4 7 Thrusters 135/95 + 20 II Unders
min 5-8 5 Thrusters 155/105 + 15 II's
min 9-12 3 Thrusters 185/125 10 II's
Choose a load you can go UB or 2 sets of thrusters

Scaled options
95/65 135/95 155/105
115/85 145/100 165/120

FX
Snatch 2@50%, 2@60%, 2@70%, 1 @ 80%, 1@90%

MIN 1-4   5 Thrusters +10 Attempts
Min 5-8    3 Thrusters +7 Attempts
Min 9-12  1 Thrusters + 5 Attempts

Merry Christmas

Merry Christmas to an amazing community. 

Rest Day CLOSED

Monday Hours-
North – 7,8,9,10,11, & 12
South 9 & 10

Friday December 23rd

"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

During this workout you will do a 3:00 AMRAP of the 3 movements, then rest for 1:00. Score will be round plus reps of each round

example
Lee
4+3
4+3
4+3
4+2
4+1