Monthly Archives: March 2017

1557:

Time to wrap up the open. Come down to the box this Friday @ 5pm for the wod, food and some beers 17.5 and the closing ceremony. All the participating members are putting in some really inspired performances. Carly and Austin are representing the box in class coming in on the first and second pages… Read More »

Category: WOD

1556:

Scarlett says please buy a hat. Only $20 1556: Wednesday 3/22 STREGNTH/SKILL: 2 clean & split or push jerk EMOM 7 f squat 5X3 (use c&j wt.) wod: 21 15 9 burpees pull ups box jumps db push press 40/30

Category: WOD

1554:

Jarod with the jam! 1555: 25 Kettlebell Swings (53/35#) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (53/35#) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (53/35#) 30 Sit-ups 60 Double-unders 10 Kettlebell Swings (53/35#) 20 Sit-ups 40 Double-unders 5 Kettlebell Swings (53/35#) 10 Sit-ups 20 Double-unders Conditioning: kb swings – same reps sit ups – 25,… Read More »

Category: WOD

1554:

1554: Monday 3/20 STREGNTH: OHS 3 6 9 6 3 wod: amrap 10 4 hang power snatch 95/65 6 OTBB 8 T2B Rest 3 minutes Run Zapo FT Conditioning: 4 hang power snatch 6 OTBB 9 V ups Rest 3 minutes run 1000 m FT

Category: WOD

1553: Saturday

1553: Saturday wod: Teams of 2 – accumulate reps as a team of the following 6 minutes: push ups – partner runs 200m 6-12 minutes: squats – partner runs 200m 12-18 minutes: kb sumo DL high pull – partner runs 200m 18-24 minutes: abmat sit up, KTE, V-up or plank hold – partner runs 200m… Read More »

Category: WOD

1552:

1552: 20 minute Amrap 10 burpees max effort pull ups each round. run 400 m treat this one like “Nicole” count total pull ups for 20 minutes is your score. Conditioning: Amrap 20 – 10 burpees, max band pull ups, run 400 m Open: 17.4 Workout 17.4 Complete as many rounds and reps as possible… Read More »

Category: WOD