Thursday's WOD

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull (95/65/45)
Lateral jumps over obstacle (24/20/12)

For lateral jumps, use athletic tape strung between two objects. Two or three feet per athlete should be enough. Touching tape is a no rep.

Death by dips. Set up boxes at 30". Use plates on top of boxes for more height/stability.

Wednesday's WOD

"Christine"
Three rounds for time of:
Row 500m
12 Deadlifts (225/155/115 competition) (155/105/80 level testing)
21 Box Jumps (30/24/20 competition) (24/20/12 level testing)

Level Testing

Yoga for 6am Wednesday

We are doing a "Back to Basics" class for a full body stretch and recovery.

Tuesday's WOD

21-15-9 rep rounds of:
Wallball shots (20/14/10)
Jumping pull-ups

Level testing

Special Class Times Wednesday

Due to "Beggars' Night" in Granville, our evening class times will be at 4 PM and 7 PM on Wednesday.

Monday's WOD

Five rounds for time of:
12 Push press (115/75/65)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch (115/75/65)

Teach the GHD sit-up.
GHD work: 3 x 10,15, or 20 reps

Friday's WOD

Deadlift 2-2-2-2-2-2-2-2-2-2
Deadlift on the minute, every minute
(After WOD; do not drop deadlift at top… keep it under control the whole time)

1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters @ 40% Bodyweight (round UP)

Thursday's WOD

Front squat 4x4

For time:
50 Sit-ups
1 Muscle-up
40 SIt-ups
2 Muscle-ups
30 Sit-ups
3 Muscle-ups
20 Sit-ups
4 Muscle-ups
10 Sit-ups
5 Muscle-ups

Wednesday's WOD

Tabata Ring dips

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

(7pm row)

Yoga at the Box on Wednesday, Oct. 24th

Yoga at the Box on Wednesday, Oct. 24th
6:00am and 8:15pm - Focus will be on shoulder, chest and hamstring stretches plus relaxation.

Tuesday's WOD

Teach and practice Sots press and Hip Extension to Ring Row

Three rounds for time of:
15 Sots press (45/33/22)
15 Hip Extension to Ring Row
20 second L-sit hold (in rings)
15 Handstand push-ups

Monday's WOD

Split jerk 1-1-1-1-1-1-1

For time:
30 Hang cleans (155/105/75)
40 One-legged squats, alternating
Row 1000 meters

Saturday's WOD

"Glen"
For time:
30 Clean and jerks (135/95/65)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

Friday's WOD

Pistols 3 sets of 10 each leg.

4 Rounds for time of:
40m Bear crawl
10 Deadlifts (225/155/110)
6 Turkish get-ups (1.5, 1, 0.75 pood)

Thursday's WOD

Warm-up muscle-ups and thrusters for WOD.

"Tom"
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thrusters (155/105/80)
14 Toes-to-bar

Yoga for Wednesday

6am and 8:15pm - Focus will be on Warrior postures and deep stretches for athletic recovery

Wednesday's WOD

Push press 3-3-3-3-3-3-3-3-3-3 reps
On the minute, every minute for 10 minutes.

Every minute on the minute for 20 minutes:
1 Muscle-up
or
1 L-sit rope climb
Alternate between movements each minute

Tuesday's WOD

Weighted ring dip 3-2-2-2-1-1-1-1-1 reps

Three rounds for time of:
15 "Sit-ups on abmat bench press" (45/33/22)
25 Good mornings (45/33/22)
Run 800 meters

Monday's WOD

Prepare for WOD.  Warm-up movements and find weights.

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climbs

50 Box jump (24/20/12)

25 Overhead squats (65/45/33)
25 L-pull-ups (strict)
50 Sit-ups

Saturday's WOD

Run or Row 5k

Shoulder press 3x5
(3 work sets of 5 reps)

Friday's WOD

As many rounds as possible in 11 minutes of
210m Row
7 Bench press (135/95/65)

Front Squats (135/95/65)
2 minute test: Clean the barbell and do as many front squats as possible in 2 minutes.

Thursday's WOD

Deadlift 5-5-5-5-5

Bench press 5-5-5-5-5

Wednesday's WOD

"GI Jane"
For time:
100 Burpee pull-ups

As many flips as possible in 2 minutes of:
Tire flips

Tuesday's WOD

Three rounds for time of:
10 Squat cleans (135/95/65)
20 Box jumps (24/20/12")

21-15-9 rep rounds of:
Hug-a-twinkie
Push-ups
Sit-ups

Monday's WOD

Warm-up muscle-ups, handstand push-ups and swings

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (2/1.5/1 pood)

Saturday's WOD

Hooverball!

Every minute on the minute for 12 Minutes:
1 Snatch grip deadlift
1 Power snatch
1 Squat snatch

Increase load each set

Friday's WOD

Shoulder Press 3-3-3-3-3-3-3

As many reps as possible in 10 minutes of:
Pull-ups for 20 seconds
Sit-ups for 20 seconds
Squats for 20 seconds

Thursday's WOD

Handstands and Handstand walk and progressions. Walk 60m total.

Three rounds for time of:
100m Walking lunge
10 Wall walks
50 Kettlebell swings (1/0.75/0.5 pood)

Wednesday's WOD

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Ring Dips, 5 sets of max reps.

Tuesday's WOD

"Benchmark"
For time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Back Squat 5-5-5-5-5 reps