Browsing category WOD

Battered and Bleeding

8 am Heart and Barbell A. 5 sets ascending, 3 position clean (hang, hang from knees, floor)   B. 20” on 40” off x 4 Power Jerk 135/95#   C1. 3 x Max Effort Single Arm KB Row 53/35# C2. 3 x 30” L-Sit C3. 3 x 15 Reverse Hyper

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Lucky 7’s

CrossFit Games Masters 60+ competitor.   Muscle Up Progression, Week 2 of 6 EMOM 7’, 5 Jumping MU’s (set rings to brow height, work on keeping rings tight to body and receiving in a solid dip position) 3×25” false grip hang   Got muscle ups? EMOM 10’, 1 set of

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Dragon Slayer

8 Rounds 1-2 Rope Climbs (depending on ability) 500 m Run (Wallace loop) 8 Toes to Bar Rest 2’

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Jackie

Benchmark re-test day!   Skunks Every 2’ for 10’ 3 Front Squat (start at 70% and ascend) Max reps unbroken Handstand Pushup (strict if you can get more than 12 kipping)   Honey Badgers EMOM 12’ Hang Squat Clean + 2 Front Squats + 1 Push Press   WOD “Jackie”

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Russian Boogie

Skunks Take 20’ to work to a heavy single Clean & Jerk   SkunkWOD AMRAP 15’ 20 Alternating DB Snatch @ ¼ BW 400 m Run 1 Turkish Getup each side (same DB) *last done June 9th. Beat it!   Honey Badgers Superset 5×12 Goat Bagger 5×20 Alternating DB Renegade

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This Week at the Box! July 27- August 1st.

Training this week for Skunks: Monday: back squat percentage work, then Tabata row, pushups, bike and sit-ups. Tuesday: work to a heavy single C&J, then a 15′ AMRAP of DB snatch, 400’s, and TGU’s. We did this last on June 9th, beat your old score! 6:30 Heart and Barbell Club:

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Tabata… Monday?

Skunks Back Squat 5 @ 70% 3 @ 80% 2 @ 85% 5 @ 75% 3 @ 85% 2 @ 90%   Honey Badgers 5 Sets 1’ Max Wallballs 2’ Rest   WOD Tabata x 8 Row Pushups Airbike Situps

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Saturday Group WOD

8 am Heart and Barbell Club A. Every 90” for 12’ Snatch w/ 3” hold in rock bottom   B. 5×3 Back Squat, 75-85%   C1. 3 x Max Effort Single Arm KB Row 53/35# C2. 3 x 30” L-Sit C3. 3 x 15 Reverse Hyper   8 and 8:45 CrossFit

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Badge Milk

Muscle Up Progression, Week 1 of 6 EMOM 7’, 3 muscle rows 3×20” false grip hang   Got muscle ups? Do 30/22 for time (10’ cap)   Pullup Strength Progression, Week 1 of 6 Superset: 3×10 Strict Ring Row 3×10 Barbell Curl Then 5 sets: 10” chin over bar hold

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Sezzy Beast

5 Rounds 500/450m Row Beast Crawl down and back 10 Toes to Bar Rest 2′   Finisher: 50 Hollow Rocks

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