Wednesday Feb 20, 2019


James

In Groups of 2, Waterfall Style,
4 Rounds, each of:

21/18 Calorie SkiERG
3 Rope Climbs, with legs
REST as needed, followed by…
Power Snatch Waves: 3.3.2.2.1.1 Reps
Working Sets, Ascending
Post scores/loadings to comments 

Advertisements

Saturday Feb 16, 2019


Shae

AMRAP 8:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Rest 4:00 Minutes
AMRAP 6:00 Minutes3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Rest 3:00 Minutes 
AMRAP 4:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Post scores to comments 

Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed 

Friday Feb 15, 2019


Stacey

“Karen” 150 Wallballs for time (20lbs/14lbs)
This classic benchmark is a lightly loaded, single-modality short-effort workout. It focuses on muscular endurance for squatting and pressing movement functions. To achieve the intended stimulus, most athletes should prepare to take intensity to an all-out max effort.
Post scores to comments 

Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed 

Thursday Feb 14, 2019


Coach Cam breaking down the WOD to the 6:00am crew

In Teams of 2 complete- 3 Rounds of:
40/32 Calorie Bike/SkiERG/Air Runner/Row
20 Bar Muscle ups
40 GHD Situps
20 Single arm dumbbell shoulder to overhead 75lbs/50lbs
*Quality reps, not for time but move with purpose*
*Partition calories and reps as needed*
*One Athlete working at a time*


Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed