Thursday July 31st
Strength
EMOM 10:00min
5 DL (275/185)
2 Burpees over bar
WOD 5RFT
7 C2B
10m Bear Crawl
15 Slam Balls
Archive for month: July, 2014
Wednesday July 30th
Group Warm-up
Strength
Snatch Complex-
1 Snatch Grip DL
2 Hang High pull
1 Hang Snatch
WOD 10:00 min AMRAP
7 OHS (20/14)
12 WBSU’s (20/14)
10 Back Extension
Tuesday July 29th
Strength
Bench
3-3-3-3-3
WOD 3RFT
200m run
15 Pull-ups
20 Box Jumps
3 DL (315/225)
Monday “First Day at New Box” July 27th
We will be at new location 16939 E. Colony Dr. 85268!
Strength
Front Squats
5-5-5-5-5
WOD
30 Clean + Jerks “Grace” (135/95)
30 WB
30 DU’s
15:00min time cap
Final Friday July 25th- MORNING CLASSES ONLY
5:30am class and 6:30am class only! NO evening class
Strength/skill
Bring Sally up!
WOD
Surprise Partner WOD!
Equipment being used
-rowers
-tires
-kegs
-rings
-barbells
-slam balls
This will be our last WOD at the old location! Come join the fun!
Thursday July 24th
Strength
Strict press
5-5-5-5-5
WOD
5RFT
7 C2B
6 Burpees
10 RDL (135/95)
Box is will be open on Friday for morning classes only- 5:30am and 6:30am. No evening classes as we will be moving to our new location. 16939 E. Colony, come help out if available.
Tuesday July 22nd
Strength
Split Jerk
2-2-2-2-2
Each set followed by 5 weighted pull-ups
WOD
10:00min AMRAP
10 T2B
15 HRPU’s
12 Box Jump Overs (24/20)
Reminder-Friday there will be no evening classes as the box will be moving Friday night and Saturday.
Motivational Monday, July 21st
Strength
Cleans
3-3-3-3-3
WOD 3RFT
8 DL (135/95)
5 Slam Balls
7 Front Squats (135/95)
5 Slam Balls
6 S2OH (135/95)
5 Slam Balls
After 3 rounds are completed, Finish with 400m run
Thursday July 17th
Strength
Bench
5-5-5-5-5
WOD
4RFT
200m run
15 WBSU (20/14)
20 KBS (53/35)
Wednesday “we wear pink” July 16th
WOD
20:00min EMOM WOD
Odd- “Cindy” (5 pull-ups 10 push-ups 15 air squat) complete as many rounds as possible. Continue where you stop every odd minute.
Even- 3 Front Squats (165/95)
Your Score is the total rounds of Cindy completed!