WOD 7.10.14

IMG_2462

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

IMG_2452

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

IMG_9805

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

IMG_3319

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

4th-of-july-military-3

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 →

WOD 7.2.14

image-2

July 2, 2014 | Posted in Daily WOD | By

Workout of the Day 7.2.14

Pre-WOD:

Coach led warm up

Strength:

Max Deadlift

WOD:

Annie:

  • 50-40-30-20-10
  • Double unders
  • Sit-ups

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.1.14

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July 1, 2014 | Posted in Daily WOD | By

Workout of the Day 7.1.14

Pre-WOD:

Coach led warm up

Strength:

  • 1 Rep Max Press
  • 1 Rep Max Bench Press

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 6.30.14

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June 29, 2014 | Posted in Daily WOD | By

Workout of the Day 6.30.14

Pre-WOD:

Coach led warm up

Strength:

  • 1RM clean and jerk
  • 1RM Back Squat

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 6.27.14

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June 27, 2014 | Posted in Daily WOD | By

Workout of the Day 6.27.14

Pre-WOD:

Coach led warm up

Strength:

Clean and Jerk 5-3-3-1-1 @ 80%

WOD:

5 Rounds for Time:

  • 9 Power cleans 135/185
  • 6 burpees
  • 3 overhead squats 135/185

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →


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