Workout of the Day

Saturday, August 10th 2019

Lauren

For Time
w/ a Partner

100 Cal Row
60 Wall Balls (20/14)
200m Partner Run
60 Push-Ups
200m Partner Run
150 Sit-Ups
200m Partner Run
60 Box Jumps (24/20)
200m Partner Run
60 Russian KBS (70/53)
100 Cal Bike

Friday, August 9th 2019

Marc

“The Standard” Ish

5 Minutes to Complete
“Grace” (For Time)
30 Clean & Jerks 
*Rest 3 Minutes

5 Minutes to Complete
30 Muscle Ups (For Time)
*Rest 3 Minutes

5 Minutes to Complete
“Isabel” (For Time)
30 Snatches

Rx+: 135/95, Ring Muscle Ups
Rx: 135/95, Bar Muscle Ups
Fit: 95/65, Chest To Bar Pull-Ups or Pull-Ups
Dyn: 55/45, Jumping Pull-Ups

Monday, August 5th 2019

“THE KIP”

Strength
1 RM Push Press

Metcon
6 Rounds for Time
 8 Power Cleans
 8 Lateral Barbell Burpees 

 Rx: 115/85
 Fit: 95/65
 Dyn: 55/35

Box Brief
Gymnastics Clinic
“THE KIP”
Saturday, Aug 24th – 12-1:30 pm at Ponce
with Coach Skyler and Hayden
Only 20 spots available – members only
Click Here to Sign Up

Friday, August 3rd 2019

In Memory of the “Extortion 17”
August 6th 2011

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

“31 Heroes”
AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

Partners alternate 400m run (45/25 lb)

Background: On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The Workout: Partner 1 performs the workout listed above. Partner 2 runs 400 meters with (45/25). When Partner 2 returns from the run, Partner 1 will grab the weighted object, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Wednesday, July 31st 2019

Keron

Strength
Back Sqaut
 5-5-5-5-5
 Build to a heavy set of 5.

Metcon
For Time
 10/8 Cal Row, 10 Shoulder to Overhead
 10/8 Cal Row, 8 Shoulder to Overhead
 10/8 Cal Row, 6 Shoulder to Overhead
 10/8 Cal Row, 4 Shoulder to Overhead
 10/8 Cal Row, 2 Shoulder to Overhead

Rx: 135/95
Fit: 95/65
Dyn: 75/55