Friday 4/1/2016

Announcements:

  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.


Skill: Muscle-ups

Strength:
Back Squat 5×2 @70%
Floating Halting Clean DL 3@100%, 2×3@105%

WOD: For time

1 mile run
30x Snatches (m:135#/f:95#) Power snatch okay
1 mile run
30x Muscle-ups (mod. 60x CTB Pull-ups)
1 mile run
30x Clean & Jerks (m:135#/f:95#) Power clean okay
1 mile run
30x Handstand Push-ups

  

Thursday 3/31/2016

Announcements:

  • Schedule change for this Wednesday and Thursday only.
    Wednesday, March 30:
    4pm-6pm (Rest/Recovery Day)


    Thursday, March 31:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm


  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.


Skill: Handstand Push-ups
Strength:
Clean + Jerk Dip (3+1, 2+1) – 2×4@75%, 3×3@80%
Power Jerk – 2×3@75%, 3×3@80%

WOD: For time

20-18-16-14-12-10 KB Swings (m:55#/f:35#)
10-12-14-16-18-20 Hand Release Push-ups

  

Wednesday 3/30/2016

Announcements:

  • Schedule change for this Wednesday and Thursday only.
    Wednesday, March 30:
    4pm-6pm (Rest/Recovery Day)


    Thursday, March 31:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm


  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.


Active Recovery/Rest Day!

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

  

Tuesday 3/29/2016

Announcements:

  • Schedule change for this Wednesday and Thursday only.
    Wednesday, March 30:
    4pm-6pm (Rest/Recovery Day)


    Thursday, March 31:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm


  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.


Strength:
Power Snatch – 3×2@70%, 3×3@75%
Snatch Pull – 2×3@90%, 3×3@95%

WOD: AMRAP in 3 rounds in a fight gone bad format of

Calorie Row
Mountain Climbers
Jumping Squats
Sit-ups
Burpees

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  

Monday 3/28/2016

Announcements:

  • Schedule change for this Wednesday and Thursday only.
    Wednesday, March 30:
    4pm-6pm (Rest/Recovery Day)


    Thursday, March 31:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm


  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.


Skill: Muscle/Bar-ups

Strength:
Pause Front Squat + Front Squat (1+1) – 5×2@70%
Floating Halting Snatch DL (mid-thigh) – 3@100%, 2×3@105%


WODa: AMRAP in 15 minutes

2x Bear complexes (m:155#/f:105#)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press from back
4x Bar-ups
6x CTB Pull-ups
8x Toes to bar
30x Double-unders

or

WODb: AMRAP in 15 minutes

2x Bear complexes (m:135#/f:95#)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press from back
4x CTB Pull-ups
6x Pull-ups
8x Toes to bar
30x Double-unders

  

Sunday 3/27/2016

Announcements:

  • Schedule change for this up coming week only.
    Sunday, March 27: Closed for Easter
    Wednesday, March 30: 4pm-6pm (Rest/Recovery Day)
    Thursday, March 31: 5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm

  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.

Box closed. Wishing all a very Happy Easter!

WOD: Hunt AMEAP (As Many Eggs As Possible) in 15 minutes with Family & Friends!

  

Saturday 3/26/2016

Announcements:

  • Schedule change for this up coming week only.
    Sunday, March 27: Closed for Easter
    Wednesday, March 30: 4pm-6pm (Rest/Recovery Day)
    Thursday, March 31: 5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm

WOD: AMRAP in 15 minutes

30x Double-unders
20x V-ups
15x Box jumps (m:24″/f:20#)
10x Toes to bar
1x Rope climb

  

Friday 3/25/2016

Announcements:

  • Box will be closed this Sunday for Easter March 27.

Strength:
Snatch – 2×3@75%, 3×2@80%
Split Jerk – 2×3@75%, 3×2@80%

Open WOD 16.5: For time

21-18-15-12-9-6-3x of

Thrusters (m:95#/f:65#)
Bar facing burpees

  

Thursday 3/24/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.
  • Box will be closed this Sunday for Easter March 27.

Active Recovery/Rest Day!

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

  

Wednesday 3/23/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.
  • Box will be closed this Sunday for Easter March 27.

Strength:
Snatch Push Press (% of Snatch) – 5×5@70%
Clean Pull – 5×3@90%

WODa: 3 rounds for time

5x Muscle-ups
10x Thrusters (m:135#/f:95#)
400m Run

Or

WODb: 3 rounds for time

10x CTB Pull-ups
10x Thrusters (m:135#/f:95#)
400m Run