"Boo-Yaa" For time: 1000m Row 60 Abmat Sit Ups 500m Row 30 Abmat Sit Ups 250m Row 15 Abmat Sit Ups
"Another Day In Paradise" 3 rounds for time: 20 Dumbbell Thruster, 35/20 Rest :20 seconds 20 Pull Ups Rest :20 seconds Run 400m Rest 1:00
FESTIVUS GAMES is tomorrow! Gym will be closed! Come on out tomorrow to watch! "Burpee Chief" 5 Rounds of: AMRAP x 3 min of: 3 Burpee 6 Push Up 9 Air Squat Rest 1 minute between amraps Box News FESTIVUS GAMES - TOMORROW!
"Three Headed Beast" (Teams of 2) 6 rounds for Max reps at each station 1:00 Max Calorie Bike 1:00 Max Double Under 1:00 Max Shuttle Sprints This workout is tag team styled. Partner A will begin the WOD with 1:00 ME Cal. Bike. At the end of the first minute, Partner B will be tagged in and begin the 1:00 of Double Under. At the end of the second minute Partner A will complete the 1:00 of Shuttle Sprints. That completes 1 round. Continue to alternate in this fashion until 6 rounds is complete. Box News FESTIVUS GAMES - OCTOBER…
Wednesday – Weightlifting Wednesday
"Weightlifting Wednesday" Every 2:30 x 5 sets 5 Strict Press @ 3102 Tempo Accessory 3 rounds for Quality: 1/2 Gasser Overhead Dumbbell Carry, You choose (1 DBs) 1/2 Gasser Kettlebell Suitcase Carry, You choose (1 KB) *Switch hands on the way back for both carries Choose a weight that is challenging Record scores for each piece to Train Heroic Box News FESTIVUS GAMES - OCTOBER 14th!
"Santeria" For time: Buy in: 15 Bar Facing Burpee Then, 12-9-6-3 reps for time of: Front Squat, 155/105 Toes To Bar Buy out: 15 Bar Facing Burpee Box News FESTIVUS GAMES - OCTOBER 14th!
Todays WOD comes courtesy of Coach Chris! "Glover Special" 5 rounds: In a 2:30 window, complete: 15 Calorie Row 15 Pendlay Row, 95/65 *Max Effort Slamballs Score is total Slamballs accumulated in all 5 rounds. Rest 2:30 between rounds. Box News FESTIVUS GAMES - OCTOBER 14th!
"21 Jump Street" For time: 21 Lateral Bar Over Burpee 21 Hang Power Snatch, 95/65 21 Lateral Bar Over Burpee Box News FESTIVUS GAMES - OCTOBER 14th!
"Weightlifting Wednesday" Every 2:00 x 5 sets 5-4-3-3-3, Sumo Deadlift, Climb or Across Burner 3 rounds for time: 20 Kettlebell Swings, 55/35 20 Sit Ups Box News FESTIVUS GAMES - OCTOBER 14th!
"Down & Back" AMRAP x 8 minutes 3 Bar Muscle Up 30ft Walking Lunge 5 Box Jump, 24/20 30ft Walking Lunge Box News FESTIVUS GAMES - OCTOBER 14th!