JUNETEENTH WOD: 65 sec moment of silence Then, 6 rounds for time 400m weighted run 19 Single Arm DB Hang Squat Cleans 18 Single Arm Devils Press 65 Russian Twists ***Single DB Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 40 min cap PEEK...
Strength: 5 sets of 5-10 Ring Dips Rest 90s after each set (add weight if necessary) Scale: -Banded -Negatives -Bench dips (video) WOD: 12 min AMRAP 12/10 Cal Row 36 Single Arm DB Shoulder-to-overhead Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
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...
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,...
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...
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...
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...
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 +...
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...