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...
Strength: 12 min to complete 5x5 Weighted Chin-ups Rest 1.5-2 min after each set WOD: “Sham” 7 rounds for time 11 Deadlifts @ 1x bodyweight 100m run LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...
WOD: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. 1 rep of the complex is: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack + Push Press...
8:30 AM Lite N Tite 30 min AMRAP 200m Run 30 Alternating DB Snatch (Lv3: 50/35) 30 DU 15 Push-ups 9:30, 10:30, 11:30 AM Class Strength: Every 3 min for 5 sets 8 Back Squat @ 70-72% (5-10# heavier than 4/21) WOD: 9 min AMRAP 30 Alternating DB Snatch* 60 DU/ lateral hops over DB Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 *Required to bend...