WOD 7.16.14

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July 16, 2014 | Posted in Daily WOD | By

Workout of the Day 7.16.14

Pre-WOD:

Coach led warm up

Technique:

Clean up to a 1 reptition max

WOD:

3 Rounds For Time:

  • 50 sit-ups
  • 40 back extensions
  • 30 push-ups

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.15.14

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July 15, 2014 | Posted in Daily WOD | By

Workout of the Day 7.15.14

Pre-WOD:

Coach led warm up

Technique:

Push Press up to a 1 rep max

WOD:

10 to 1 Repititions For Time:

  • Burpees
  • Deadlifts #155/#225

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.14.14

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July 14, 2014 | Posted in Daily WOD | By

Workout of the Day 7.14.14

Pre-WOD:

Coach led warm up

Technique:

Front Squat

  • 2 repitition front squat 7 minute EMOM with 5 second down tempo and 3 second pause at the bottom

WOD:

4 Rounds For Time:

  • 5 front squats #155/#255
  • 5 rope climbs 12/15
  • 400 meter run weighted #25/#45

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.11.14

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July 11, 2014 | Posted in Daily WOD | By

Workout of the Day 7.11.14

Pre-WOD:

Coach led warm up

Technique:

  • Push Jerk

WOD:

For Time:

  • 50 pull-ups
  • 50 push-ups
  • 50 GHD sit-ups
  • 50 back extensions
  • 50 wall-ball shots 14/20 @ 10 ft target
  • 50 box jumps 20/24

Post Total Time…

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.10.14

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July 10, 2014 | Posted in Daily WOD | By

Workout of the Day 7.10.14

Pre-WOD:

Coach led warm up

Technique:

  • Snatch work up to a 1RM 12min EMOM

WOD:

5 Rounds for Time of:

  • 21 Barbell Turkish get-ups 35/45
  • 400 meter run

Post Total Time.

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.9.14

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July 9, 2014 | Posted in Daily WOD | By

Workout of the Day 7.9.14

Pre-WOD:

Coach led warm up

Technique:

  • Med ball clean

WOD:

3 Rounds for time of:

  • 21 body-weight bench press
  • 18 kettle bell swings

Post Total Time.

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.8.14

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July 8, 2014 | Posted in Daily WOD | By

Workout of the Day 7.8.14

Pre-WOD:

Coach led warm up

Technique:

  • Push Press

WOD:

7min 2 rep EMOM of:

  • Push Press (Start at 80% Press and In crease in Loads each min)

Then 21-15-9 reps for time of

  • Ring Dips
  • Push-ups
  • Cal Row

Post Total Time…

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.7.14

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July 5, 2014 | Posted in Daily WOD | By

Workout of the Day 7.7.14

Pre-WOD:

Coach led warm up

Technique:

  • Front Squat

WOD:

20min AMRAP of:

  • 5- Thrusters 65/95
  • 7- Hang Cleans 65/95
  • 10- Sumo Deadlift Highpulls 65/95

Post Total Reps…

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.4.14

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July 4, 2014 | Posted in Daily WOD | By

Workout of the Day 7.4.14

Pre-WOD:

Coach led warm up

Strength:

Make up max

OR

WOD:

Get your Freedom Celebration on!!! July 4th, 1776 the Birth of the Greatest Nation in the WORLD!!!

Complete the following with a partner anyway:

1776m- Row

Then “Morrison”

50-40-30-20-10 reps of:

WallBall 14/20 @ 10ft tgt

Box Jump 20/24

KB Swing 35/53

End With

74- Burpees

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.3.14

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July 3, 2014 | Posted in Daily WOD | By

Workout of the Day 7.3.14

Pre-WOD:

Coach led warm up

Strength:

Make up max

OR

WOD:

10 Minute AMRAP:

  • 12 Knees to elbows
  • 2 Weighted walking lunges 25/45

2X a Day:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →


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