4.21.2014

Posted on 20th April 2014 in Uncategorized

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Strength:

Back Squat

3-3-3-3-3-3-3-3-@65

1-1-1-1-1@75%

2-2@85%

1-1@ 90%

WOD:

3 rounds

300 Meter run

10 HangCleans

5 Muscle ups

scale MU with 10 Pull ups

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4.18.2014

Posted on 18th April 2014 in Uncategorized

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Strength:

CLEAN

Find your 1Rep Max

WOD:

30 Hand Release Push Ups

30 Burpees

30 Back Squats (135/95)

30 Pull Ups

30 Shoulder To Over Head (135/95)

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04.17.2014

Posted on 17th April 2014 in Uncategorized

 

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STRENGTH:

Front Rack Jerk
3-3-3-3-3-3-3-3-3-3
Working on speed… increase weight to heaviest 3RM.

WOD:

50 Situps
60 Alternating Dumbell/KettleBell Snatch (30 each arm) #55/#35
10Muscle Ups

***Sub for MU’s is 20 Dead Hang Pullups
-or- 50 Jumping Pullups

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4.16.2014 Nutrition Seminar Saturday@1100

Posted on 16th April 2014 in Uncategorized

LADIES AND GENTS… It’s here …kinda…BEACH WEATHER!!!!!  One of our close friends has recently started endorsing the beach body 21 day challenge and has had great results! She would like to come offer a quick info seminar with free samples of some shakes as well! If you’re interested in learning about nutrition and potentially cleaning up your diet come in at 1100am or just stay after the 10am Buddy WOD!

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Strength:

BENCH freaking PRESS!!!

1 Rep Max!!!!!!

WOD:

3 Rounds for Time

20 Toes to bar

10 DeadLifts (225/135)

20 Wall Ball

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4.15.2014

Posted on 15th April 2014 in Uncategorized

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Strength:

BACK SQUAT!!!!

1 Rep MAX!

WOD:

who cares!!! We SQUATTING!

Seriously though…

5 rounds for time:

6 shoulder to over head (135 / 95)

7 Power Cleans

8 Burpees over the bar

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4.14.2014

Posted on 14th April 2014 in Uncategorized

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The Box is looking Real good for Regionals this year!!! Thank you everyone for your continued awesomeness

Strength:

Push Press

12 – 8 – 2 – 2 – 2

WOD:

12 Minute AMRAP:

7 Front Squats (135 / 95)

15 Pull Ups

200 Meter Run

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04.11.2014

Posted on 11th April 2014 in Uncategorized

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STRENGTH:

Bench Press

4-4-4-4-4-4

 @85%

WOD:

150 Kettle Bell Swings for time 70#Rx+ / 53#Rx / 40# scaled       (For men and women)

***everytime you stop swinging the KB you must do

15 burpees  and

15 box jumps 24″/20″

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4.10.2014

Posted on 10th April 2014 in Uncategorized

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Strength:

Power Clean

4-4-4-4-4-4

WOD:

2 Over the Bar Burpee

2 Lunges 155 / 105

2 Thruster 155/105

2:2:4

2:2:6

2:2:8

2:2:10

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4.9.2014

Posted on 9th April 2014 in Uncategorized

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Strength:

1 Mile Run for Time!!!!

WOD:

100 Sit Ups

25 Pull Ups

25 Power Snatches (95/65)

25 Pull Ups

100 Sit ups

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Posted on 8th April 2014 in Uncategorized

Read more about this..

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Strength:

Press

4-4-4-4-4-4

WOD:

10 Hand Release Push ups

1 DeadLift (315/205)

1 Pistol each leg

10-2-2

10-3-3

10-4-4

10-5-5

10-6-6

10-7-7

10-8-8

10-9-9

10-10-10

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