Wednesday 20/05/13

Support your BOX T-shirts are ready to be printed. Order now, we will NOT be ordering any extras. The last day to order is 7p WEDNESDAY.  Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + […]

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Tuesday 20/05/12

Support your BOX T-shirts are ready to be printed. Order now, we will NOT be ordering any extras. The last day to order is 7p WEDNESDAY.  Dynamic Warm Up- Mobility Prepare for: Skill: Double Unders A.WOD: 4 Rounds For Time of: 75 Double Unders 500/450m Row, not enough rowers; 400m run or 25/20 cals on […]

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Monday 20/05/11

Support your BOX T-shirts are ready to be printed. Order now, we will NOT be ordering any extras. The last day to order is 7p WEDNESDAY.  Dynamic Warm Up- Mobility Prepare for: Skill: 3 Sets for Quality of: 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of […]

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Friday 200508

Dynamic Warm Up- Mobility Prepare for: Primer: Build to a Heavy Set of 3 Hang Power Clean A.WOD: 7 Sets on a 3:00 Clock 25/20 Cal Row Max Hang Power Clean* R1 & R2 – (185/125)|(155/105) R3 & R4 – (155/105)|(135/95) R5 & R6 – (135/95)|(95/65) R7 – (95/65)|(65/45) -Rest 1:00 b/t Sets- B.Finisher: 5 […]

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Wednesday 20/05/06

Dynamic Warm Up- Mobility Prepare for: A. WOD: 4 ROUNDS FOR TIME 600m Run 16 Single Arm DB Burpee (50/35)|(35/25) https://www.youtube.com/watch?v=2YSPRKLz9e0   16 Single Arm DB OH Lunge 16 Single Arm DB Snatch *All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side. (Score is Time) STIMULUS We have […]

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Tuesday 20/05/05

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 20:00 RUNNING CLOCK… Build to Heavy 2-Rep Back Squat WOD: AMRAP x 12 MINUTES 3-6-9-12… Toe to Bar Thruster (95/65)|(65/45) Box Jump (24/20) (Score is Rounds + Reps) STIMULUS Strength – It’s heavy back squat day! 20:00 is more than enough time to build to […]

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Monday 20/05/04

We are saddened to announce the passing of Laura Dye. Laura passed away Saturday after a valiant fight of cholangiocarcinoma, a liver bile duct cancer. Our thoughts and prayers are with Jeremy and the kids at this difficult time. #lovelikelaura Dynamic Warm Up- Mobility Prepare for: A. Strength: E3MOM x 15 Minute BUILD PAST…Workout Weight […]

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Wednesday 20/04/29

Dynamic Warm Up- Mobility Prepare for: Demo of WOD: https://youtu.be/piWiC8UOXI8 A. WOD: Fight Gone Bad Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) or 20’ Shuttle runs.  (1 touch/1 rep) In this workout you move […]

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Tuesday 20/04/28

Dynamic Warm Up- Mobility Prepare for: Demo of WOD: https://www.youtube.com/watch?v=0Q5tDHsLmjA&t=27s A. Strength: E3MOM x15 ON A 15:00 RUNNING CLOCK… Build to Set of 3 Touch-N-Go Power Snatch B. WOD: POWER PLUS AMANDA For Time of: 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up Score is time. *Sub sitting push press and dips 1:1 or Jumping BMU, Burpee […]

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Monday 20/04/27

Dynamic Warm Up- Mobility Prepare for: Demo of WOD: https://youtu.be/fDQGSkLYVWU A. WOD AMRAP x 25 MINUTES 400m Run 25/20 Cal Bike* 20 Barbell Good Morning** 15 Strict Sit-up. https://www.youtube.com/watch?v=Ni8Rrvj8Fyo *Sub 75 double unders **GHD Hip Extension can also be performed (Score is Rounds + Reps) STIMULUS Today is going to be a long sweat fest! […]

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