Browsing category WOD

Bring a Friend Day!

8am Oly hour, then 9 am class only for bring a friend! We will be raffling off free boot camps!   “Bring a Friend Day!” 3 rounds, 1’ at each station for max reps: – Ring Row – Hand Release Pushup – Box Jumps – Wallball or Air Squat –

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Pullup Pyramid

Skunks EOM for 16’ Hang Clean & Jerk -2 sec. pause in the receiving position of the jerk.   Then, Strict Pullup Pyramid – Choose from A, B, or C depending on ability.   A) You have 15+ Strict pullups: On minute 1 do 1 pullup. On minute 2 do

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Intervals

10’ Row Tech   Intervals: 20 Rounds 20” @ 90% 40” @ 50%

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Tuffy

Skunks Every 2’ for 10’ 3, 3 Stop Snatch Pull @ 100-110% of best Snatch (http://vimeo.com/44279081) -this should be heavier than last week.   SkunkWOD “Dianne” 21-15-9 Deadlift 225/155# Handstand Pushup -sub strict DB Press @ 50/40% BW if needed   Honey Badgers 5×5 Deadlift, ascending Between each work set

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Gut Check

Don’t forget, bring a friend day is this Saturday at 9 am! We will be giving away free boot camps!   Gymnastics Skill For 15’, alternate through the following movements: – Seated DB Press x 10 or Handstand Hold 45” or Handstand Walk 50 feet – Strict Pullup/Ring Row x

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Team Karen

Don’t forget, bring a friend day is this Saturday at 9 am! We will be giving away free boot camps!   Skunks Front Squat Build to 90%, then; Every other minute for 10’, 2 reps @ 90%   SkunkWOD 2 rounds in 3 min or less: 10 OHS 10 C2B

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This Week at the Box! Dec. 15-20

Upcoming events:   Ugly Sweater Christmas Party at Capones: Dec. 19th, 7 pm   Bring a Friend Day! Sat. Dec. 20th, 9 am. We’ll be giving away FREE boot camps!   Hangover WOD (10:30) followed by Polar Bear Plunge (12:00), New Years Day!   Group Boot Camp: Jan. 5th  

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Tailpipe

WOD “Tailpipe” Teams of 2, 3 sets each. Row 250m while your partner holds 2 heavy KB’s in the front rack. Courtesy of Gym Jones.   Rest approx. 5’   AMRAP 10’ with a partner, switch every round 8 Situps 8 Pushups 8 Wallball   8 am Oly Hour Thacker

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Mod. Duece

Skunks Every 90” for 15’ Clean + FS @ 80-90% of best Clean   SkunkWOD “13.4” AMRAP 7’ 3 C&J 135/95# 3 Toes to Bar … increase reps by 3 each round. Power Clean ok.   Honey Badgers “Mod. Duece” Teams of 2 75 Back Squats 95/65# 35 Pullups 25

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B.O.B. Intervals

WOD “B.O.B. Intervals” 7 Rounds On a 3’ Clock 500/450m Row Burpee Over Box with remaining time Rest 3’ * If you row your 500 in 1:45, you’ll have 1:15 left to do AMRAP B.O.B. Score is total B.O.B completed. Use a 20 inch box and rest 3’ between intervals.

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