WOD Friday, 19 July 2013 02:12

Strength.

Work up to a heavy 3 rep Back Squat.

WOD.
10.9.8.7....1 reps of:
Front Squat 155/115
Box-Jump Overs

WOD Thursday, 18 July 2013 01:58

Lots of thoughts tonight. First of all I would just like to say that I hope everyone is having as much fun at the box as I am. The community we're creatingis far and away more personal and great than I ever thought. This coming Friday night at 6:00 PM we will be doing the "One More Chain" Hero WOD. We will have normal WOD times all day long, but if you would like to give this HERO WOD a go come to the 6PM class. 

Next Friday, which is July 26, we will do a box competition. The WOD is something that everyone will be able to do. We will scale everything to meet eveyones needs. This is for the sole purpose of creating community and mental strength and a feel for what big comps are like. I wont announce the WOD until mid-next week, but I will tell you its an 8 min AMRAP. I would really like as many people to come and have at it, and if you're not going to do the WOD it would be great to come cheer on your fellow athletes.

Skill.
3 rounds of max reps of HandStand Push-ups in 1 minute. Rest 1 min between rounds.
 
WOD.
EMOTM for 10 minutes.
60M max effort sprint.
 
then
 
EMOTM for 10 minutes.
3 Deadlifts 225/155
20 Double-Unders
 
then
 
Max reps of Burpees in 4 minutes.

WOD Wednesday, 17 July 2013 02:10

Strength.
Overhead Squat 10x2, 45 second rest. 
 
WOD.
Nancy.
5 rounds for time of:
400M Run
15 Overhead Squats 95/65
 
 

WOD Tuesday, 16 July 2013 03:15

Skill:

5-4-3-2-1 Reps of:

Handstand Pushups

Strict Pullups

WOD:

2k Row,

then

100 Hand Release Pushups


WOD Monday, 15 July 2013 02:28

15 Minutes to Find 1 Rep Max of

Hang Power Cleans

Then

3 Rounds for Time:

15 Hang Power Cleans @ 135/95

15 Burpees

15 Toes to Bar


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