Kacey Millard

Tuesday, February 14th 2017

First workout in the New Year

First workout in the New Year

Today is Bring a Friend Day!

Partner WOD:

0-12 minutes to complete:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

rest 3 minutes

15-30 minutes to complete:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Box Brief

The Open Starts next week! Find out how you can participate here.

Monday, February 13th 2017

Sam

Sam

15 Minutes to work to a heavy complex:

2 Hang Squat Snatches + 1 Overhead Squat

Open WOD 15.1

9 minute AMRAP:
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

Box Brief

Bring a Friend Day is tomorrow, Tuesday 2/14.

The Open Starts next week! Find out how you can participate here.

Saturday, February 11th 2017

Joann

Jessica

Partner WOD:

8 minutes to complete:
2000m relay run
In remaining time:
Max reps Deadlifts (275/195)

1 minute rest

10 minutes to complete:
2000m relay run
In remaining time:
5 Wall Balls (20/14)
5 Burpees

1 minute rest

12 minutes to complete:
2000m relay run
In remaining time:
1 Power Clean (135/95)
2 Front Squats
3 Shoulder to Overhead

Wednesday, February 8th 2017

Joe

Joe

Today is Bring a Friend Day!

Skill work:
10-15 minutes to work on Handstands

“Tabata This”

Tabata row
1 minute rest
Tabata Air Squat
1 minute rest
Tabata Pull-ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit-ups

Tabata score for each movement is the lowest number of reps performed in any of the either intervals. For the row 1 calorie = 1 rep.