Strength: 8-10 min to work up to 85 % then, Every 2.5 min for 5 sets 3 Back Squats @ 85% WOD: 5 rounds for quality -5 Tempo Ring Rows (3 sec negative, pull low down on the ribs ) -Bulgairan Split Squats x 5 each leg, pick load -30 sec hollow hold PEEK into...
Hero WOD: “Morrison” 50-40-30-20-10 Wall Balls (20/14#) Box Jump (24/20") Kettlebell Swing (53/35) "U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from...
Strength: Every 2.5 min for 5 sets 3 Deadlifts -start at 80% and build from there as desired WOD: 8 min AMRep Buy-in: 50/40 cal Bike In remaining time, max reps toes-to-bar PEEK into the WEEK...
Welcome back to The Box! We are operating completely indoors now (175 De Haro Street) and can't wait to WOD with you. Memorial WOD: “Breonna Taylor” For time: 26 Deadlifts 26 Hang Power Cleans 26 Front Squats 26 Shoulder-to-Overheads *6 burpees at the top of every minute, starting at 0:00 Lv1: 95/65 Lv2: 115/75 Lv3:...
LAST WOD ON THE FIELD! STAY AFTER CLASS AND HELP US LOAD THE TRUCK AT 12:30. THANK YOU! A. Every 90 sec x 5 sets 3 High hang clean (~60% max) B. Every 2 min x 5 sets (~70-80% of max) 2 Hang squat clean (above knee) C. EMOM x 5...
LAST SATURDAY ON THE FIELD! CLASSES START INDOORS ON MONDAY, JUNE 14TH. COME HELP US MOVE SUNDAY, JUNE 13TH AT 12:30 PM. Partner WOD: 30 min AMRAP 40 Box jumps (24/20) 40 Toe-to-bar 30 Double DB Thrusters (50/35) 30 Pull-ups 200m Med ball carry* (20/14) 20 Chest-to-bar pull-ups/ jumping C2B 10 Devils Press...
This is our last week on the field! We are moving indoors 100% starting Monday, June 14th. Strength: A. Every 90 sec x 4 sets Snatch high pull + Hang Power Snatch + OHS B. Every 90 sec x 4 sets : 1 Power Snatch + 1 Hang (squat) Snatch WOD: 15...
This is our last week on the field! We are moving indoors 100% starting Monday, June 14th. WOD: Alternating EMOM 30 min -Turkish Sit-up x 3 per side (VIDEO), pick load -Weighted Push-ups x 5, pick load -30 sec L-hang hold -10-25 ft Handstand Walk/ 10-20 Handstand, or pike-on-box,...
Strength: Every 2.5 min for 5 sets 5 Back Squats @78-80% or 5-10# heavier than 4/29 Partner WOD: 3rds, Offense/ Defense Defense: 500m row Offense: Burpee box jump over for reps 15 min cap LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM PEEK into the WEEK...
Benchmark WOD: "Andi" For time: 100 Hang Power Snatches, 65/45 100 Push Press, 65/45 100 Sumo DL High Pull, 65/45 100 Front Squats, 65/45 30 min time cap Lv1: 45/25 Lv2: 55/35 LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM PEEK into the WEEK...