Saturday's WOD

Practice muscle-ups

4 rounds on a three minute clock of:
200m Run
2 Muscle-ups
Max rep thrusters
Rest 2 minutes

Friday's WOD

Warm-up front squats

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Thursday's WOD

"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry (KB)
50 meter Waiter walk, Right arm (DB)
50 meter Waiter walk, Left arm (DB)

Wednesday's WOD

Complete as many reps as possible in 7 minutes of:
Burpees

For time:
10-9-8-7-6-5-4-3-2-1 reps of;
KB Clean and press
KB OHS

Tuesday's WOD

"Diane"
21-15-9 reps of:
Deadlift (225/155/115)
Handstand push-ups

For time:
15-12-9 reps of:
Ring rows
Ring dips

Monday's WOD

Front Squat 1-10-1-20-1-30 reps

For time:
30-20-10 rep rounds of:
Double unders
KB snatch

Saturday's WOD (9:00 am only)

Bulgarian split squat 3x5

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Friday's WOD (9:15 am only)

Seven rounds for time of:
12 Thrusters
9 Toes-to-bar
Run 200 meters with a medicine ball

Thanksgiving Schedule

Class at 9 am only.

Thursday's WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between rounds.

Wednesday Yoga

Yoga @ the box at 6:00am and 8:15pm.

Wednesday's WOD

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell bent over row

Tuesday's WOD

5 Rounds for time of:
15 Lunges
10 Box jumps
5 Ring dips

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Monday's WOD

As many rounds as possible in 5 minutes of:

1 Hang squat snatch

2 Overhead squats

4 Kettlebell swings

The snatch and OHS are at the same weight.

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Saturday's WOD

"Ralph"
Four rounds for time of:
8 Deadlifts (250/165/125)
16 Burpees
3 Rope climbs
Run 600 meters

Friday's WOD

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

For time:
21-15-9 rep rounds of:
Shoulder press (75/50/38)
Ring dips

Thursday's WOD

"Clovis" varient
As many rounds as possible in 45 minutes of:
400m Run
4 Burpee pull-ups

Wednesday's WOD

Five rounds for time of:

10 Power clean and jerk (155/105/75)

1 Rope climb, legless

Front Squat 1-10-1-20-1-30 reps 

Yoga Tomorrow (Wednesday) at the Box

Yoga Tomorrow (Wednesday) at the Box:
6:00 am and 8:15pm 

Tuesday's WOD

Warm-up OHS
Practice doubles
Three rounds for time of:
10 Overhead squat (135/95/66)
50 Double-unders

Shoulder mobility

Monday's WOD

Set up for WOD and warm up movements.

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlifts (225/155/115)
30 Dumbbell push press (35/25/15)
50 Kettlebell swings (1.5/1/0.75 pood)
Row 20 calories
10 Muscle-ups

Saturday's WOD

Team WOD

Friday's WOD

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Level testing

Thursday's WOD

Split jerk 2-2-2-2-2-2-2-2-2-2 reps

Level testing

Yoga Wednesday

"Warrior Challenge" is on this week for Yoga @ the box 6am or 8:15pm.
Try this yoga class to challenge your body in a different way this week. We will be doing some intense, long posture holds and deep stretches.

Wednesday's WOD

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump (24/20/12)
30 Wall ball shots (20/14/10)

Tuesday's WOD

Power snatch 1 rep max. Establish in 20 minutes.

As many rounds as possible in 12 minutes of:
3 Deadlifts
20m Broad jumps

Do 3 burpees every 10 jumps.

Score by total load lifted multiplied by number of rounds.

Monday's WOD

For time:
10 Shoulder press
10 Overhead squat
20 Push press
20 Front squat
30 Push jerk
30 Back squat

Barbell weight: 115/75/55

Level testing.

Saturday's WOD

Two rounds for time of:
50 Pull-ups
75 Sit-ups
50 Overhead squat (75/50/33)
75 Double-unders

Friday's WOD

21-15-9 rep rounds of:
Medball cleans
Push-ups

Level testing