Morgan

5 Rounds for time of:
1 Pegboard ascent/1 Rope Climb or 3 Strict Pullups
100 Double Unders
10 Single-arm dumbbell hang split snatches
10 Single-arm dumbbell hang clean and split jerks
♀ 55-lb. dumbbell
♂ 80-lb. dumbbell
Athletes must alternate arms on each rep of the hang snatch.
Time Cap: 20:00 Minutes
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Christine

WOD
Every 1:15 for 8 Sets, complete the following complex:
1 Full Squat Snatch
1 Below the Knee Squat Snatch
1 Overhead Squat
*Building every 2 sets in weight.

Box Brief: 
Tonight, Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Coach Seth breaking down a daily workout

40:00 Minutes for Quality
10 Double KB COSSACK Squats
10 Double KB Reverse Lunges
5 Double KB Squat Thruster (right arm)
5 Double KB Squat Thruster (left arm)
10 GHD Situps
5 Calorie Bike/Row *Add 5 Calories to each round completed
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Box Brief: 
Tomorrow, Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Happy Thanksgiving Day- Box will be closed to reflect the Holiday-

Box Brief: 
This coming Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Brad

Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

10th Anniversary party memories with Travis

AMRAP 17:00 Minutes
200m Run/500m Bike ERG
1 Power Snatch #155/#105
200m Run/500m Bike ERG
10 Toes-Bar/GHD Situps/AbMat Situps
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Erica

With a running clock,
0:00-10:00 Minutes: 30 Squat Clean and Jerks #135/#95
10:00- 20:00 Minutes: 20 Squat Clean and Jerks #185/#125
20:00-30:00 Minutes: 10 Squat Clean and Jerks #225/#155
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Marsha & Megan

Bike Erg/Row
5 Sets: 7:00 Minutes on (Damper 2-3), 1:00 Minute recovery (Damper 1)
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Cam & Ethan

WOD
Every 4:00 Minutes for 28:00 Minutes (7 Sets)
20/15 Calorie Bike
40 Double Unders
3 Power Cleans #225/#155
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

 

10 year Anniversary Party 

WOD
40:00 Minutes for Quality
250m Row or 500m BikeERG
10 Double KB Swings
8 Double KB Cleans
6 Double KB Front Rack Alternating Reverse Lunges
4 Double KB Thrusters
10 GHD Situps
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner