WOD

Tuesday 3.24.15 WOD

A. AMRAP 9 2 Power Cleans (135/95) 2 Box Jump Overs (24/20) 4 Power Cleans (135/95) 4 Box Jump Overs (24/20) 6 Power Cleans (135/95) 6 Box Jump Overs (24/20) -Continue going up by 2’s- B. 1 Mile Run

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Monday 3.23.15 WOD

AMRAP 3 7 Burpees 7 DB Thrusters (40/25) -Rest 3 Minutes- AMRAP 3 Row for Calories -Rest 3 Minutes- AMRAP 3 7 Burpees 7 DB Thrusters (40/25) -Rest 3 Minutes- AMRAP 3 Row for Calories

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Saturday 3.21.15 WOD

Teams of 2:  5 Minutes: Row for Calories 4 Minutes: Burpee Box Jump Overs (20 inches) 3 Minutes: Row for Calories 2 Minutes: Burpee Box Jump Overs (20 inches) 1 Minute: Row for Calories *Split work as needed    Box Brief: Don’t forget, make ups and retests for 15.4 are Monday at 9am.

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Friday 3.20.15 WOD

15.4 Open Workout 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern M 185 lb.  F 125 lb.   Scaled Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.   Box Brief: Don’t forget, Friday Night Lights is going down at 5:30pm! Makeups are Mon at 9am.

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Thursday 3.19.15 WOD

2 Rounds: 5 x :40s On / :20s Off Shuttle Sprints – Rest 1:00 – 5 x :40s On / :20s Off Row for Calories – Rest 1:00 –   Box Brief: Join us tonight for the 15.4 WOD announcement at 5pm at the gym!  

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Wednesday 3.18.15 WOD

On The Minute x 14 Minutes: Odd: 7 Power Cleans (135/95) + 30 Double Unders Even: 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20)   Box Brief: MovementRx is at the box on Wednesdays…Make an appointment today!

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Tuesday 3.17.15 WOD

Happy St. Patty’s Day! A. AMRAP 5 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest 5 Minutes B. AMRAP 5 10 Box Jump Overs, 24/20″ 10 Bar Facing Burpees 10 Front Squats, 135/95 Rest 5 Minutes C. AMRAP 5 8 Box Jump Overs, 24/20″ 8 Bar Facing Burpees 8 Front Squats, 135/95″   Box Brief: Join us Wednesdays for Oly at 6:15pm and Yoga at 7:15pm!

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Monday 3.16.15 WOD

“Strict Press Biathalon” Run 800 Meters 21 Unbroken Strict Presses (95/65) Run 800 Meters 18 Unbroken Strict Presses (95/65) Run 800 Meters 15 Unbroken Strict Presse (95/65) *200 Meter Penalty Run anytime the strict press is broken* Scaled Run 400 Meters 21 Unbroken Strict Presses (95/65) Run 400 Meters 18 Unbroken Strict Presses (95/65) Run 400 Meters 15 Unbroken Strict Presse (95/65) *100 Meter Penalty Run anytime the strict press is broken*   Box Brief: Please be sure to submit your 15.3 scores no later than 5pm Monday!

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Sunday 3.15.15 WOD

Rest Day.

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Saturday 3.14.15 WOD

For Time: 1k row 100 DU 1 mile run  Box Brief: Reminder – 9am Class on Monday is for 15.3 Makeups and Re-tests.

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