WOD

Friday 3.13.15 WOD

15.3 Open Workout 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’   Scale: 50 wall balls 200 single-unders M 20-lb. ball to 9’ F 10-lb. ball to 9’ Box Brief: Come one come all to Friday Night Lights and enjoy some KILL CLIFF!

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Thursday 3.12.15 WOD

For Max Calories: 25 sec. Assault Bike Sprint @ max effort (rest 2:15 in between each sprint) x10 sets  Box Brief: don’t forget to join us Friday night along with Kill Cliff and Lululemon! Fri Night Lights @ 5:30pm.

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Wednesday 3.11.15 WOD

4 RFT: 12 Jerks, 135/95 12 Box Jumps, 24/20 12 Cleans, 135/95 12 C2B Pull ups

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Tuesday 3.10.15 WOD

AMRAP 8: 15 Calorie Row 15 Wallballs (20/14) Rest 4 mins AMRAP 8: 10 Deadllifts, 275/185 10 Bar Facing Burpees Box Brief: Guess what? Kill Cliff is coming to town this Friday to celebrate 15.3 with us! You won’t want to miss this Friday Night Lights!

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Monday 3.9.15 WOD

AMRAP 12 of: 50 DU 20 KBS (70/53) 7 Front Squats (135/95) Box Brief: Guess what? Kill Cliff is coming to town this Friday to celebrate 15.3 with us! You won’t want to miss this Friday Night Lights!

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Saturday 3.7.15 WOD

Teams of 3, AMRAP 15: 50 box jump overs (24/20″) 50 over-the-bar burpees 50 jerks (135/95#) Rest 5 mins, then repeat.

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Friday 3.6.15 WOD

Workout 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern Scaled: starts in increments of 6 and increased by 2 with chin-over-bar pull-ups & 65/45#   Box Brief: 15.2 and Friday Night Lights will be held tonight (Fri) at 5:30pm. If you need to schedule a make-up, please attend Monday 9am or contact a coach.

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Thursday 3.5.15 WOD

Row for Max Meters Row 5 Minutes Rest 5 Minutes Row 4 Minutes Rest 4 Minutes Row 3 Minutes Rest 3 Minutes Row 2 Minutes Rest 2 Minutes Row 1 Minute Box Brief: Tonight is the 15.2 Announcement at the box at 5pm! Come early or stay late to watch with us!

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Wednesday 3.4.15 WOD

AMRAP 20: Teams of 2 7 Box Jumps (24/20) 100m Sprint 7 Kettlebell Swings (70/53) 100m Sprint *Teammate completes full round before partner begins next round   Box Brief: Whether you are participating in the Open or not, be sure to check out tonight’s (Wed) Oly and Yoga to enhance your training and recovery.

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Tuesday 3.3.15 WOD

AMRAP 12: 30 Calorie Row 15 OHS 115/80   Box Brief: Whether you are participating in the Open or not, be sure to check out this week’s Oly and Yoga on Wednesday nights to enhance your training and recovery.

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