Monday 180521

Monday May 28th – Memorial Day Murph at 7a or 9a.  Dynamic Warm-Up – Mobility Prepare  for.. A. WOD E2MOM of:  Partner up in teams of 2-3 (Take from the floor 1st 2 sets till rack stations get set up by partners in the 2 minutes. Everyone’s a coach on R.O.M, Points of performance,climb in with […]

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Friday 180518

Reminder – Saturday Oly is at 7a this week instead of 6a.  Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: 3 Rounds for time of: 200m Run 12 HSPU 30 Double Unders 25 Right arm DB/KB overhead lunge steps  35#/25# or Blue/Yellow 25 Left arm DB/KB overhead lunge steps Team Cool down – 100 Rocky Sit-Ups ( […]

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Thursday 180517

NO 6am Oly on Saturday, it will be at 7a instead. 6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: 4 Rds 3 min Clock .8 mile AABike or 500 m Row Max KB swings Red/Green 90 sec rest in-between rounds ROMWOD: Childs Pose w/reach www.rockysworkout.com: Childs Pose w/ Arm Reach Banded hamstring stretch Band […]

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Wednesday 180516

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD: Linda (Letrono Style) 3 Bars of Death 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 265 / 185 lb. Bench press, 175 / 115 lb. Squat clean, 135 / 95 lb. *In teams of 2-5 of like ability athletes working with the same 3 bars of death.. Adjust weight up […]

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Tuesday 180515

Dynamic Warm-Up – Mobility Prepare  for.. Primer:    2-3 rounds of: 5x Clean n Jerk (Power clean is allowed) 5x Front Squat 5x OHS 5x Deficit Push ups A. WOD: (24 min) With a running clock from 0:0-6:00 complete 400M run 20 OHS 95/75 From 6:00-12:00 400M run 20 Front Squats 115/85 From 12:00-18:00 400M run […]

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Monday 1800514

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD 2 Rounds: 10 minutes or less to complete the following of: 18/15 Calorie Row or 21/18 Cal Bike 15 Thrusters, 95/65 12 C2Bar Pull-ups 5 Minute rest  2 Rounds:  10 minutes or less to complete the following of: 600m run 20 T2Bars 10 Deadlifts, 245/165 Team Cool down […]

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Friday 180511

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: 3:10’to Yuma  (32 minutes) 10 Min AMRAP of: P1-14/12 Cal Row P2- 6x Wall Ball + 6 x Alt DB Snatch 20/14 14/10 10/8 DB 50/35 40/25 30/15 **P2 keeps repeating until P1 completes Cal row – Switch. ** Have athletes start where they left off in rds 1 […]

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Thursday 180510

Playcare Area – If you bring your kids to our playcare area when there is not a playcare attendant, please clean up the area before you leave. As a reminder, NO food, drinks, clay, slime, etc… Thank you for helping us keep our Box clean and tidy! 6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. […]

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Wednesday 180509

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: The Chief 5 Rounds of 3 minute AMRAP:  1 min rest between rounds 3 Power cleans      RX 135/95  6 Push ups 9 Air squats Begin each mini AMRAP where you left off in the previous round. Score is total reps & rounds completed. Intermediate 115/75 Scale 95/65 75/45   Team […]

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Tuesday 180508

Dynamic Warm-Up – Mobility.  Prepare  for.. A.WOD: “Jack” Complete as many reps as possible in 20 minutes of: 10 Push press 10 Kettlebell swings 10 Box jumps RX Men: 115-lb. Presses, 1.5-pood KB swings, 24-in. Box RX Women: 80-lb. presses, 1-pood KB swings, 20-in. Box Scale Men: 95-lb. presses, 1.5-pood swings, 24-in. Box Women: 65-lb. presses, […]

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