Monthly Archives: June 2015

1004: July Challenge

No Gluten, No Added Sugar, No Alcohol for 31 Days. RULES: Must complete 23 WODS (27 available). WOD must be completed in a box. One WOD per day. -1 point per drink, -1 per meal period of gluten/ sugar, +1 per completed WOD, +1 per day of clean eating. 58 point max. Starts July 1.… Read More »

Category: WOD

1003:

1003: WU: 5 rounds- 12 mt climbers, 5 V-ups, 3 burpees, 100 m run STRENGTH: b. press • 2×8@50% • 2×5@85% • 1X3@90% • 2×2@95% WOD: 18 minute Amrap • 8 TTB • 10 slam ball P. Clean 50/25 (alternate shoulder) • 12 box jumps finish: stretch your greatest anatomical point of restriction? 5 minutes.

Category: WOD

1002:

1002: WU: run 800m, row 1000m, 40m walking lunges STRENGTH: Attention 5:15 AM athletes: Strength will always follow the wod. Effective 6/29/15 • b. squat • 2×8@50% • 2×5@85% • 1X3@90% • 2×2@95% WOD: 5 RFT • 5 thrusters 95/65 • 10 pull ups • 15 kb swings 53/35 • 200 m run GA: 10… Read More »

Category: WOD

1000: Happy 1000th WOD 2120

: 1000 RX! This is the RX WOD for the day. IF you can perform all work through the bottom 150 squats under 1 hour then this is for you. ALL MUST RUN 1000M AT ONE HOUR MARK IF YOUR STILL CHIPPING AWAY! Notice the scaled mens wt. to 75lb @63 reps will get you… Read More »

Category: WOD

0999:

Note to 5:15AM’ers: The strength portion of WOD when listed will now be performed after the wod. Remember the coach will be at the box at 5am to allow for proper warm up before the class start at 5:15. 0999: No time • Run 1 mi • Row 2000 m • Run 800 m •… Read More »

Category: WOD

0998:

0998: WU: Hip mobility 5 – 10 minutes then BB warm up to strength for 5 minutes STRENGTH: b. squat • 2X3@80% • 2X3@85% • 2X3@90% WOD: 20 minutes – • 5 pull ups • 20 abmat sit ups • 5 TTB • 25 DU/SU • 200 m run

Category: WOD