Work Out of the Day

WOD 10/16/17

A2: 3 RFQ of: 3 Power Snatch (45/35/15#)/ 3 OHS @23X1/ 5 Each Single Arm Ring Row/ 10/8 Calorie Air Bike @ Easy pace with controlled tempos B: Power Snatch (3/3@95%) 8 Minutes WU To 85% of Power Snatch Heavy Triple from 09/27/17…

WOD 10/15/17

A2: Row 90 Seconds (Distance) A3: 2 Rounds of- 20 Second Row Sprint Max Distance (2 Rounds for distance) B: Chest-To-Bar Pull-ups - 6 Sets of 40% If as of yet unable to complete C2B Pull Ups, use this time to practice. C1: Bench Press…

WOD 10/14/17

  B: 45 Minute AMRAP of: 1300M Row (Damper 4-2) 200M Farmers Walk (2/1.5) 15 Wall Walk 42 Double Unders

WOD 10/13/17

  A2: 2 RFQ of: 12 Each Banded Face Pull/ 12 Seated Banded Row/ 12 Supine Banded Pull Apart @Slow controlled tempos; resting as needed. A3: 60 Seconds Max Reps D.B. Man Makers B: Power Clean + Push Press (1 + 3 X 5 @85%) C: Shoulder…

WOD 10/12/17

A2: Air Bike 90 Seconds ; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint ; Rest 1:15 After each round. B: Handstand Push-ups (7 Sets of 30%) 7 Sets of 30% of best set from 10/05/17; 30 seconds rest between sets. C: 2 Minutes ARMAP…

WOD 10/11/17

  A2: Row 90 Seconds ; Rest 90 Seconds A3: 3 Minutes Row   B1: 2 RFQ of: 30 Seconds Max Reps Double Unders/ 10 Strict Shoulder Press (45/35#)/ 1 WallWalk/ 30 Seconds Max Reps Wall Facing Shoulder Taps B2: Weighted Dip -…

WOD 10/10/17

  A3: 3 Minute AMRAP of: 200M Run/ 5 HPC (95/65)/ 5 Push Press/ A4: 3 Minutes Row B: 3 Position Clean (1/1/1/1/1@85%) Ground/Below The Knee/Mid-Thigh 5-8 Minutes WU To 85% of 3 Pos Clean from 09/26/17 + 1 Three Position Clean;…

WOD 10/09/17

 A2: 2 RFQ of: 3 Power Snatch/ 3 Snatch Balance/ 5 Each Single Arm Ring Row/ 250M Row (5/3) @50-80% Sustainable Pace B: 1 Power Snatch + 1 Hang Snatch (from btk) (1/1/1/1/1 @85%) Hang Snatch from below the knee. 5-8 Minutes WU To 85%…

WOD 10/08/17

  A2: Air Bike 90 Seconds; Rest 90 Seconds A3: 4 Rounds of 20 Seconds Air BIke Sprints B: Chest-To-Bar Pull-ups - 7 Sets of 30% Complete 7 sets @ 30% of your best set from 09/01/17; Resting exactly 30 Seconds between sets. If as…

WOD 10/07/17

A: 1 Mile Run For Time Rest 5 Minutes B: Partner WOD 24 Minute AMRAP of: 20 HRPU 20 Ring Row 20 Anchored Sit Up Plank In Teams of 4/Partners will complete 20 reps at each station (except for plank)/Only 1 partner working at a station/rotate…

WOD 10/06/17

  A2: 2 RFQ of: 12 Each Banded Face Pull/ 12 Seated Banded Row/ 12 Supine Banded Pull Apart A3:30 Seconds Max Thruster (75/45#)/ 30 Seconds Max Calorie Row (8/5) B: Clean + 2 Jerk (1 + 2 X 9 @60%) 5-7 Minutes WU To 60%…

WOD 10/05/17

  A2: Air Bike 90 Seconds; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint ; Rest 1:25 After each round. B: Handstand Push-ups (Max Unbroken) C: 4 Rounds of- 3 Minute AMRAP of: 6 Ring Push Up/ 8 T2B/ 12/10 Calorie…

WOD 10/04/17

  A2: Row 90 Seconds (Distance) @ Pace/Intensity/Distance @50-90% Sustainable Pace; Rest 60 Seconds Damper 5/3 A3: 2 Minutes Row Distance (Distance) @Intensity/Pace/Damper @85% Somewhat Hard Pace (Not Sustainable); Rest 3-7 Minutes Damper…

WOD 10/03/17

A2: 2 RFQ of: 5 Clean Pull/ 5 Muscle Clean/ 5 Thruster/ 5 Calorie Row (8/5) A3: Against a 3 Minute Clock: 30 WallBall (20#-10'/14#-9')/ Max Rounds of: 5 Calorie Row/5 Burpees In Time Remaining B: 2 Power Clean + 1 Hang…

WOD 10/02/17

  A2: 3 RFQ of: 200M Jog/ 5 Each Alternating OH Lunge Left (HBD)/ 5 Each Alternating OH Lunge Left/ 12 USA K.B. Swing 3 Minutes To WU + @80% Sustainable Pace; Rest 2 Minutes B: 3 Position Power Snatch (3/3/3/3/3/3/3/3/3@60%…
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Let’s Make Our Equipment Last 

A message from Tammy and Iz  Sure, accidents happen, and maintenance comes with the territory of running a box. But when a piece of equipment is busted, we all suffer. As owners, we’d rather put resources toward brand new equipment (like…
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Athlete of the Month: October 2017

Autumn Neuharth Autumn Neuharth just joined the box this summer, but she’s already making a big impact on our community. First of all, she’s crushing it. A former rugby player, she brings all of her intensity and team spirit to every WOD.…

WOD 09/30/17

A:5 Minute Max Calorie Air Bike B: Tabata- BallSlam (8 Rounds for reps) C: 3 RFT of: 21 Double Unders/ 15 D.B. Power Clean (45/25#X2)/ ; Rest 3 Minutes - 5 Minute Cap D: 5 Minute AMRAP of: 15 Anchored Ab Mat Sit Up/ 12 Ring Row/ 9…

WOD 09/29/17

  A2: 3 Rounds of: 12 Banded Pull Apart/ 12 Banded Face Pull/ 5 Each Alternating Lunges/ 5 Each Alternating Jump Lunges/ 5 Air Squat/ 5 Jumping Squat @ Easy Pace Compare To 08/04/17. B: Muscle-ups (Max Unbroken) 5 Minutes Warm…

WOD 09/28/17

A2: 90 Sec Air Bike ; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint Rest 1:30 After each round. B:4 Rounds of- 3 Minute AMRAP of: 5 C2B Pull Up/ 10 WallBall (20#-10'/14#-9')/ 15 Double Unders C1: Row 90 Seconds ; Rest 90…

WOD 09/27/17

  A3: 3 RFT of: 9 Each Alternating D.B. Power Snatch (45/25#)/ 9 T2B/ 9 Calorie Row (8/5) 5 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 3-6 Minutes - 3 Minute Cap A2: For Quality- 20 Ring Rows @21X2;…