Monday 5/12/2014

Announcements:

  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Skill:
    Kipping/Butterfly Pull-ups
    Rowing

    WOD: For Time (20 min Cap)

    30x Ground to Overhead (m:135#/f:75#)
    30x Burpees
    30x Pull-ups

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Sunday 5/11/2014

Announcements:

  • Box closed Sunday, May 11 for Mothers Day.
  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Box closed for Mothers Day.

    WOD: Spend AMTAP (As Much Time As Possible) with your Mom.

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Saturday 5/10/2014

Announcements:

  • Box closed this Sunday, May 11 for Mothers Day.
  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Partner WOD: For time

    Buy-in with a 45m partner Wheel barrow

    Then 4 rounds of :

    200m run together
    10x Burpee K2E
    200m run backward together
    10x Burpee K2E

    Cash-out with 200 Double-unders

    Note:
    Burpee K2E and double-unders are shared reps but only one partner works out at a time.

    20140509-221025.jpg

Friday 5/9/2014

Announcements:

  • Box closed this Sunday, May 11 for Mothers Day.
  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Warm-up: Shoulder Mobility

    Skill: Split Jerk 3×3 (3@70%, 3@80%, 3@90% of 1RM)

    WOD: DT

    5 Rounds for time

    12x Deadlifts (m:155#/f:105#)
    9x Hang Power Cleans
    6x Push Jerks

    20140508-180133.jpg

Thursday 5/8/2014

Announcements:

  • Box closed this Sunday, May 11 for Mothers Day.
  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

    Yoga (canceled)

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Wednesday 5/7/2014

Announcements:

  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Warm-up:
    Hip & Ankle Mobility

    Skill/Strength:
    3 Hang Power Cleans followed by 2 Cleans
    (1 set @ 50%, 1 set @ 60%, 1 set @ 70% of 1RM of C&J)

    WOD: Helen

    3 Rounds for time

    400m Run
    21x KBS (m:55#/f:35#)
    12x Pull-ups

    20140506-205112.jpg

Tuesday 5/6/2014

Announcements:

  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Warm-up:
    Hip & Ankle Mobility

    Skill/Strength:
    Clean Set-up
    Clean High-pull 3×5 (5@80%, 5@90%, 5@100% of 1RM)

    WOD: 4 Rounds for time

    25x Wall Balls (m:20#/f:15#)
    50x Double-unders

    20140505-184330.jpg

Monday 5/5/2014

Announcements:

  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Skill:
    Handstand Push-ups/Holds/Walks
    Pistols

    WOD: AMRAP in 12 minutes

    5x Handstand Push-ups
    5x Pistols (Left leg)
    5x Strict Pull-ups
    5x Pistols (Right leg)
    5x Toes to Bar
    30m Bear Crawl (5 reps)

    20140504-125336.jpg

Sunday 5/4/2014

Announcements:

  • GRFS Team Challenge – Week 2
    Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD.
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

    Yoga is canceled for today.

    20140503-142937.jpg

Saturday 5/2/2014

Announcements:

  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Team WOD of 4: AMRAP in 15 minutes

    150m Waiter carry with plate (m:45#/f:25#) rotation clock
    DB Hang Clean Thruster (m:35#/f:20#)
    Pass throughs
    Toes thru Rings

    20140502-213938.jpg