Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 8/22 “Strength” 4 Sets: (20:00 clock) 1.) 5 Ring Rows 2 second negative + 5 Ring Dips Rest 1:00 2.) 8 Pendlay Rows 5/5
For the majority, it’s the most dreaded day of the week – or days depending on what kind of gym animal you are. Maybe it’s
Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters (135/95) 5 Bar Facing Burpees
Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support Ring Hold Min 2: 5-8
Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a pull-up first *If pull-ups are
Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements each round A.) 15 Box
Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift (275/185) Box Jumps (30/24) Scale:
Monday 7/11 “Strength” Clean 3×1@ 90-95% (15-20 min Clock) “Conditioning” 3 Rounds For Time: 20 Deadlift (155/105) 20 Medball Cleans (20/14) Tuesday 7/12 “Strength”
Monday 7/4 8:30am Only “Conditioning” 4 Rounds For Time: Run 400m 76 Single Arm Dumbbell Push-Press 76 Sit-Ups 76 Dumbbell Front Squats 76 Push-Ups 76
Monday 6/27 “Strength” Ever 2:30 For 4 Sets 1 Power Clean + 2 Squat Cleans @ 80% 1RM Clean “Conditioning” 3 Sets 6:00 AMRAP 8
Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: –
Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8
Monday 5/15 “CONDITIONING” 3 Sets: 10 Thrusters (115/75) 2:00 Burpee Box Jumps (24/20) REST 2:00 between sets REST 5:00 3
MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST
Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell
Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65)
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