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Friday – 4.29.16 – Squats + AMRAP

Bring your kid to work day was a success – thanks to those who had tea parties and watched dance routines especially at OG. Strength: 12RM Back Squat WOD: AMRAP 8 4 Bar Facing Burpee 8 Front Squat (135/95) 4 Shoulder to Overhead (135/95)


Thursday – 4.28.16 – Rope Climbs

“I hope that each and every one of you, at least once in your life, get to achieve something you’ve worked hard for, and you get to have such a raw and emotional reaction. If you don’t, then I really feel sorry for you.” – A. Rosenwald  Skill: Rope Climbs WOD: 5 Rounds 400m Run


Wednesday – 4.27.16 – Fight Gone Bad!

It’s 6pm somewhere! WOD for reps “Fight Gone Bad” In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the


Tuesday – 4.26.16 – Hang Snatch + Max Rep

Such a great day at the box! Strength: 1rm Hang Snatch WOD: 5 rounds of: 4 minute clock 50 double under 25 sit up Max Hang Power Snatch (135/95) (0/4/8/12/16 minutes start with du and sit up – the time remaining is designated for HPS) – scale du and sit ups appropriately!


Monday – 4.25.16 – Deads + AMRAP

Congrats to Jill on placing 2nd overall at the masters of the shed comp this weekend!  We all see her putting the work in, it’s nice to see it pay off like this.  Great job Jill! Strength 10 minute clock to est. 3rm deadlift WOD AMRAP 15 5 pull up 10 hand release push up


Friday – 4.22.16 – DB Squat Cleans + Run

Sandy and Kass tricycle riding! WOD: For Time: 21-18-15-12-9-6-3 DB Hang Squat Clean (45/25) * 400m Run after each


Thursday – 4.21.16 – Assault Bike + Tempo Ring Dip + Triplet OH MY!

It’s almost time for Fit Wars! Strength: 1/2 Tabata Calorie Assault Bike (4 rds for max calories) directly into 8 x 3 tempo ring dips (3 seconds down – explode up – 2 second lockout pause) WOD: on a 12 minute clock: 300m Farmers Carry (grab something heavy – challenge yourself) in the time remaining:


Wednesday – 4.20.16 – Chipper

Warm UP WOD: Tabata Calorie Row Tabata HRPU WOD: For Time: 500M Row 40 KB Swing (53/35) 30 Wall Ball (20/14) 20 Bench Press (CRx 185/125 RX 135/95 L1 95/65) 100m Sled Push (90/45)


Tuesday – 4.19.16 – Pull up EMOM + Triplet

This is Pat – he has been killing it – pat him in the back of you see him Strength: EMOM x 10 3 strict weighted pull up WOD: 6 rounds for time 30 double under 15 pull up 30 sit up  


Monday – 4.18.16 – Squats + Bear Complex

Drilling Strength 6rm back squat WOD 30 Bear Complex For Time (135/95) **7 Bar Facing Burpee every 2 min**