Thursday, September 1, 2016

By | August 31st, 2016|Workout of the Day - WOD|

September Challenge: Build Better Pullups! Check out the challenge at the Box. Get started today! Short Warmup: Mobility drills 500m Row/Ski 3 sets 3 Wall [...]

Wednesday, August 31, 2016

By | August 30th, 2016|Workout of the Day - WOD|

Wednesday, August 31, 2016 Sprint Warmup: Mobility drills: front rack and lats 500m Row 2 sets 10 Airsquats 10 Pushups 10 Ring Rows 10 Situps [...]

Tuesday, August 30, 2016

By | August 29th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 200m Indian run *run in a line. Last person sprints to front. Once at front, last person sprints to front, and so [...]

Monday, August 29, 2016

By | August 29th, 2016|Workout of the Day - WOD|

Moderate (heavy day) Warmup: Mobility drills at rig (bands) 2 sets 10 Banded air squats 4 Wall walks 10 Ring rows   Specific warmup: 10 [...]

Saturday, August 27, 2016

By | August 26th, 2016|Workout of the Day - WOD|

8am Olympic Lifting class 9am CF Short Warmup: Mobility drills 400m Run with medball 2 sets 10 Lunges r/l 10 Situps 10 Pullups Specific warmup: [...]

Friday, August 26, 2016

By | August 25th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 10 minutes 50 m sled relays (teams of 3) Specific warmup: Muscle up drills and variations: Scaled=hips to rings or mu feet [...]

Thursday, August 25, 2016

By | August 24th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run with 1 dumbbell 20 DB Goblet squats 20 Situps 10 Pushups 10 Pullups Specific warmup: Clean and jerk drills (PVC) [...]

Wednesday, August 24, 2016

By | August 23rd, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 100 Single jumps 500m Row Specific warmup: PVC Snatch drills   WOD: AMRAP 14 60 Single jumps 20 cal Row   Cooldown: [...]

Tuesday, August 23, 2016

By | August 22nd, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 5 min Run 2 sets 10 Airsquats 10 Pushups 5 Strict T2B 15 PVC Hollow rocks 15 PVC Arch rocks Specific warmup: [...]

Monday, August 22, 2016

By | August 21st, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run 50 ft. Burpee broad jump 20 Banded pull-aparts Specific warmup: 2 sets 9 Pullups 9 Russian KB swings 9 KB [...]

Load More Posts