Friday, April 20, 2018

Saturday 21 April 2018

Warm Up

Coaches choice

Griff
For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

Thursday, April 19, 2018

Friday 20 April 2018

Warm up

1 lap each

Butt kicker
Shuffle
Carioca
Bear crawl
Crab walk

3 rounds
6 box step ups
5 B.B. strict press
4 B.B. front squats


JACK

AMRAP 20

10 Push Press 115/85#
10 KB Swings 53/35
10 Box Jumps 24/20 in

Wednesday, April 18, 2018

Thursday 19 April 2018

Warm Up

400m run

Hungry hungry hippos game.
Loser each round does 10 air squats

Strength

3/2/1 reps squat clean
75/85/95 % 1RM

METCON

Tabata 16x

Double unders/single unders

Tuesday, April 17, 2018

18 April 2018

Today will be the last workout for one of our long time athletes, JT.  It’s sad to see him go, as he has been a good friend, and worked hard to make the box what it is now.  In his honor, we will be doing the workout that bears his name, so feel free to say mean things under your breath as you slog through this WOD, and if you see him say goodbye and good luck!



Warm Up

100 single unders

10 naked bar push press
10 naked bar thrusters

Shoulder prep

JT

21-15-9

Handstand push ups
Ring dips
Push ups

Monday, April 16, 2018

Tuesday 17 April 2018

Warm Up

1 lap each

High knee
Butt kicker
Carioca
Shuffle

Shoulder prep


EMOM 10 min

2 reps Misfit Snatch complex pick a weight


5 rounds

200m sprint

Rest 2 minutes

Sunday, April 15, 2018

Monday 16 April 2018

Warm up

400m run
10 box step ups
10 kip swings
10 Russian kb swings (35/24)
10 naked bar strict press

Filthy 50

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

Friday, April 13, 2018

Saturday, 14 April 2018

Warm up
400m run
10 kipping swings
10 GHD sit ups
3 wall walks

15:00 to establish 1RM in the Snatch

Partner WOD
3 rounds for time of:
Sled Push, 45/25 lbs, 200 m
20 Hang Power Cleans, 115/75 lbs
40 Shoulder Taps
80 Double Unders