Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat 185/125 *from floor Silver: 8
Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00 Cap “Conditioning” 10 EMOM Min
Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal Row Silver: (65/45) Bronze: (45/35)
Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95) 15 OHS (135/95) 9 Thrusters
Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of 5RM 15-20mins “Conditioning” EMOM x
Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM “Conditioning” 12 AMRAP 8 Bar
Monday 12/19 “Strength” Deadlift E2MOM x 4 6 @ 85% of 5RM “Conditioning” 5mins of snatch technique before WOD EMOM x 8 Min 1: 12
Monday 12/12 “Strength” Deadlift Every 2:30 for 4 Sets 8 reps 80% of 5RM “Conditioning” 4 Rounds For Time 12 Alt. Back Rack Reverse Lunge
Monday 12/5 “Strength” E2MOM x 3 5 Hang Muscle Snatch Start at 40% of 3 RM Hang Snatch -immediately into- E2MOM x 3 5 Hang
Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring Rows Bronze: Front Squat/Ring Rows
Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat
Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00
Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal
Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95)
Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of
Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM
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