Wednesday 7/1/2015


  • Change of schedule

    No 6:30pm & 7:00pm sessions Friday, July 3
    Box is closed Saturday, July 4 for Fourth of July

  • 2015 Get Ready for Summer Challenge!!

    Partner WOD #3:

    Part A:
    Max airdyne calories in 3 minutes
    (partition calories as needed – One works at a time)

    Rest 2 minutes

    Part B:
    AMRAP in 10 minutes (partition reps as needed – one works at a time)

    12x Pull-ups (Intermediate female 24x jumping pull-ups. Pull-up bar level is at middle of forearm)
    9x Cleans (Rx:135#/75# or Intermediate:95#/55#)
    6x Shoulder to Overhead (Rx:135#/75# or Intermediate:95#/55#)
    2x Rope Climbs (One Intermediate male team & Intermediate female team does rope lowers)

Skill: Bar-ups

WOD: For time

200m Run
9x Bar-ups
9x Snatches (m:135#/f:95#)

400m Run
7x Bar-ups
7x Snatches

800m Run
5x Bar-ups
5x Snatches


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