Wednesday 9.7.16 WOD
Monster Mash! WOD “Panic Monster!” 400m Run ‘Fran’ (75,55,65,45) 400m Run ‘Fran’ (75,55,65,45) 400m Run **30min time cap **This workout is modeled after CrossFit Linchpin Test #1 $ Out Standing Heavy Band Crunches – 4×20
Protected: Wednesday 9.7.16 WOD NOTES
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9.6.16 Box Brief
5:45am Starts Today! Monday – Friday Barbell Club – Wayne Starts Today 5:30pm CLICK HERE FOR SCHEDULE/LOCATIONS AND TO SIGN UP
Tuesday 9.6.16 WOD
Max Effort Lower WOD #1 Snatch EMOM 20min, 2 reps Increase weight every 4min. WOD #2 EMOM 15min Min 1- Row 250/200m Min 2 – Run 200m Min 3- 2 Bar Muscle Ups (x4 jumping) –Immediately– 5 Min AMRAP Burpees **Score successful rounds + burpees $ Out 3x1min GHD Face Up Plank
Protected: Tuesday 9.6.16 WOD NOTES
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Monday 9.5.16 Box Brief
Labor Day Schedule Monday 8:30 & 9:30am WODs Only **Babysitting available at both times Starting Tuesday 9.6.16 5:45am WOD! More info
Monday 9.5.16 WOD
WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (20,14) Sumo deadlift high-pull (75,55) Box Jumps (20,20) Push-press (75,55) Row for cals 1-minute rest $ Out Have a great Labor Day!
Protected: Monday 9.5.16 WOD NOTES
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9.4.16 Box Brief
Labor Day Schedule Monday 8:30 & 9:30am WODs Only **Babysitting available at both times Starting Tuesday 9.6.16 5:45am WOD! More info
Sunday 9.4.16 WOD
WOD Monster Mash! “Quick To Start…Slow To Finish” 400m Run 6 Bar Muscle Ups 800m Run 6 Rope Climbs, 15′ 400m Run 6 Ring Muscle ups **MU-scale to x2 jumping bar MU –Immediately– 800m Farmers Carry (55,35) **KB or DB in each hand –Immediately– 15-12-9 Cluster (115,75) Burpee Pull Ups **Pull Up Bar 6″ over […]
