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Together Everyone Accomplishes More

Posted in Announcements | 9 Comments

8-30-16

Hey fellow exercisers, Missy and I are still trying to decide what to
do for a get together for the box. So far the feedback we’ve gotten is either
a breakfast after the morning wod or a dinner. If we do the dinner we won’t
do a wod before. We would like you to invite any friends or family, we’re
excited to get to know everyone a little better.

Strength
Clean & Jerk 10 min EMOM
1 Power Clean
1 Hang Clean
1 Hang Squat Clean
1 Jerk
add weight every other round

Wod
5X
7 Push Press (115/80)
7 KBS (70/53)
then
800m Run
then
5X
7 Push Press (115/80)
7 KBS (70/53)

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8-29-16

Speed
400m run (warm-up)
8 min EMOM
100m run

Wod
25 down to 5 by 5’s
Pull-up
Box Jump (24/20)

Posted in Workout of the Day | Leave a comment

8-26-16

Technique
Wallballs
2X10-15 (20/14)
2X10-15 (25/20)
1X max effort (14/10)
The goal here should be to make
sure you are squatting to depth, if
you need to use a light ball to
get to depth do it.
Your score is the number on the max effort set.

Wod
15 min AMRAP
100ft sled pull (25/35) add a plate each round
10 One-arm KB snatch (53/35)
20 sit-up

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8-25-16

Strength
Bench Press
3X12 @ 70%

Wod
20 Burpee box over (20in box)
9 Deadlift (245/170)
9 Chest to Bar pull-up
6 Deadlift
6 Chest to Bar
3 Deadlift
3 Chest to Bar
20 Burpee box over

CC: Deadlift 315/220, Bar Muscle-up

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8-24-16

Wod
12min AMRAP
150m run
5 Overhead Squats (105/75)
10 Kettle Bell Swings (53/35)

Post Wod
Mobility
Roll hips and shoulders with lacrosse ball
then stretch with bands

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8-23-16

Speed
6X
200m run
1 min rest between efforts

your time is the fastest plus
the slowest round

Wod
10 down to 2 by 2
Power Clean (165/115)
Handstand push-up

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8-22-16

Strength
Snatch
4X2 3 stop pull @110-115% of 1rm snatch
3X3 power snatch @75%

Wod
2X
30 cal row
30 thrusters (75/55)
30 toe to bar

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