Monday 9/21/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Strength:
Snatch- 5x1set 85%
Snatch pull- 4x2sets 100% of snatch
Overhead squat- 3x3sets 75%

WOD: AMRAP in 10 minutes

Add 2 reps to all movements after every round starting with:

2x Deadlifts (m:225#/f:155#)
4x Burpee box over (m:30″/f:24″)
20x Double unders

Round 2 = 4x DL’s, 6x Burpee Box Overs, 22x DU’s
Round 3 = 6x DL’s, 8x Burpee Box Overs, 24x DU’s
Round 4 = 8x DL’s, 10x Burpee Box Overs, 26x DU’s
Round 5 = 10x DL’s, 12x Burpee Box Overs, 28x DU’s
Round 6 = 12x DL’s, 14x Burpee Box Overs, 30x DU’s
and so on…

  

Sunday 9/20/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

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

  

Saturday 9/19/2015

Announcements:

  • Change of schedule for this week only Monday, September 14 to Saturday, September 19.
    No 6:30PM sessions.
    Saturdays session will be at 9am.
     
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

WOD: For time

10-9-8-7-6-5-4-3-2-1 Snatch balance (m:115#/f:75)
1-2-3-4-5-6-7-8-9-10 Burpee toes to bar

  

Friday 9/18/2015

Announcements:

  • Change of schedule for this week only Monday, September 14 to Saturday, September 19.
    No 6:30PM sessions.
    Saturdays session will be at 9am.
     
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Strength: Snatch
60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1

Partner WOD: “31 Heroes”

AMRAP in 31 Minutes

Partner “A”
8x Thrusters (m:155/f:105)
6x Rope Climbs
11x Box Jumps (m:30″/f:24″)

Partner “B”
400m Weighted run (m:45#/f:25#)

Partners swap after every 400m run.

  

Thursday 9/17/2015

Announcements:

  • Change of schedule for this week only Monday, September 14 to Saturday, September 19.
    No 6:30PM sessions.
    Saturdays session will be at 9am.
     
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Active Recovery/Rest Day!

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

  

Wednesday 9/16/2015

Announcements:

  • Change of schedule for this week only Monday, September 14 to Saturday, September 19.
    No 6:30PM sessions.
    Saturdays session will be at 9am.
     
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Strength:
Hang Snatch (Below knee)- 75% 2x3sets, 80% 2x2sets
Heaving Snatch balance- 75% of snatch 4x2sets

WOD: For time

10x Burpees
200m Run
20x Burpees
400m run
30x Burpees
400m run
20x Burpees
200m run
10x Burpees

  

Tuesday 9/15/2015

Announcements:

  • Change of schedule for this week only Monday, September 14 to Saturday, September 19.
    No 6:30PM sessions.
    Saturdays session will be at 9am.
     
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Skill: Bar-ups
Strength: Power Snatch + Snatch
1 each x 2 sets @ 70%, 75% & 80%

WOD: For time

100x Double-unders
50x V-ups
25x Alternating Pistols
10x Wall walks
5x Bar-ups
10x Wall walks
25x Alternating Pistols
50x V-ups
100x Double-unders

  

Monday 9/14/2015

Announcements:

  • Change of schedule for this week only Monday, September 14 to Saturday, September 19.
    No 6:30PM sessions.
    Saturdays session will be at 9am.
     
  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Strength:
Snatch- 5x2sets 75%
Snatch pull- 4x4sets 100% of snatch
Overhead squat- 4x4sets 65%

WOD: 5 rounds for time with sandbag (m:45#/f:25#)

150m Run
7x Squat Cleans
10x Front Squats
13x Shoulder to Overhead
16x Alternating Overhead Lunges

Sunday 9/13/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Box closed today for active recovery/rest day. 

  

Saturday 9/12/2015

Announcements:

  • Change of schedule and venue for this Saturday’s WOD! Saturday, September 12 at 9AM
    This Saturday’s WOD will not be at the box, but at a remote location. See whiteboard for more information.

  • LIVE WARS Co-ed Competition Sunday, October 11
    Join us on Sunday, October 11 for a day of packed adrenaline and intensity! Sign-up and see if you and your partner have what it takes to battle against other co-ed teams.

Water WOD: For time

50m Freestyle Swim
20 Alternating DB Snatches (m:55#/f:35#)
100m Freestyle Swim
10 Alternating DB Snatches
150m Freestyle Swim
10 Alternating DB Snatches
100m Freestyle Swim
20 Alternating DB Snatches
50m Freestyle Swim