WOD Benchmark: “Nicole” 20 Minute AMRAP, 400 Meter run, Max reps pull-ups. Score is total number of pull-ups. Attention: We will be having a holiday schedule this week. Friday the… read more →
WOD In teams of 2, or as an individual complete the following for time. 6 Rounds of: 400 Meter run, 4 Man Makers 45/30, 8 Box over Burpees 24/20. One… read more →
WOD 10 Rounds for time: 10 Kettlebell swings 53/35, 8 Toes to bar, 10 Wall balls 20/14. 20 Minute time cap.
WOD Turkish get-ups, 4-4-4-4, GHD Sit-ups, 15-15-15-15, Max calories row for 4 rounds of 45 seconds.
WOD 5 Rounds for time: 8 Snatches 115/75, 10 Box jumps 30/24. Attention: Remember that tomorrow tonight we will be having Zachery Gee at the box for an Olympic Lifting… read more →
WOD For time: 30 Muscle-ups. The Spartan Beast Race is about 6 days out for many of the athletes at the box, so I thought I would share some race… read more →
WOD (9 Am) In teams of 2 to 4 complete the following, 75 Foot sled push 120/100, 4 Cleans 155/105, 15 Jumping pull-ups, 75 Foot sled push. (10 Am) HAM… read more →
WOD For time: 3 Rounds As Fast As Possible (AFAP), 20 Burpees, 20 Thrusters 75/55, 3 Minute rest, 3 Rounds AFAP, 15 Burpees, 15 Thrusters, 3 Minute rest, 3 Rounds… read more →
WOD 50 Double-unders, 50 Sit-ups, 400 meter run, 40 Double-unders, 40 Sit-ups, 400 Meter run, 30 Double-unders, 30 Sit-ups, 400 Meter run, 20 Double-unders, 20 Sit-ups, 400 Meter run, 10… read more →
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