6.23.15 Box Brief
Custom Fit Meals Partners with Fresh Meal Plan Get ready for an incredible new experience! Custom Fit Meals is excited to announce a national partnership with the largest fresh meal provider in the country, Fresh Meal Plan (FMP). This partnership now offers you over 200 NEW MENU items including Paleo, Traditional, Vegetarian, Pro-Preferred, Contest Prep […]
Tuesday 6.23.15 WOD
Skill Work 10min Kipping HSPU Progressions and modification practice WOD “Mr. America” Every 2min for 20min 3 HSPU to a 2″ deficit 5 Power Snatches (115,75) 7 Burpees **Score time difference between fastest and slowest time. Ex. Fastest time 1:12, slowest time 1:45. Score = :33 seconds. **Score each round time in comments $ Out 3×20 […]
Tuesday 6.23.15 Competitor WOD
Skill Work 10min HS Walk Practice Strength Snatch Complex (EMOM for 8 min Snatch + OHS) Strength Snatch Pull (5×3 @ 80-90% 1RM) WOD “Mr. America” Every 2min for 20min 3 HSPU to a 2″ deficit 5 Power Snatches (115,75) 7 Burpees **Score time difference between fastest and slowest time. Ex. Fastest time 1:12, slowest time 1:45. […]
Monday 6.22.15 WOD
Dynamic Effort Lower Strength Deadlift (6×3 @ 45% + band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Unbroken ‘Donny’” In 15min Complete 21-15-9-9-15-21 Deadlifts, unbroken Burpees **Score weight used **Rx = Unbroken, if you break up reps you must lower weight to continue. $ […]
Monday 6.22.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (6×3 @ 45% + band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Unbroken ‘Donny’” In 15min Complete 21-15-9-9-15-21 Deadlifts, unbroken Burpees **Score weight used **Rx = Unbroken, if you break up reps you must lower weight to continue. Special […]
6.21.15 Box Brief
BURPEES FOR BLAINE INSPIRING YOUNG WOMEN THROUGH ATHLETICS It’s not only a way to get fit, but also a way to help a great cause and honor a local star athlete By Ali Gorman, R.N. Friday, June 19, 2015 06:15PM This is a story about turning tragedy into something positive. Blaine Steinberg’s parents tell me she […]
Sunday 6.21.15 WOD
Max Effort Upper Strength Shoulder Press (3RM) WOD “The Son of Man” 3 Rounds 100m Row 10 KB Swings (55,35) 200m Row 20 KB Swings 300m Row 30 KB Swings **Damper set at 10 $ Out 4×20 Banded Side Bends **Each Side
Sunday 6.21.15 Competitor WOD
Max Effort Upper Strength Shoulder Press (3RM) WOD “The Son of Man” 3 Rounds 100m Row 10 KB Swings (55,35) 200m Row 20 KB Swings 300m Row 30 KB Swings **Damper set at 10 Special Strength Weighted Strict Pull Ups 5×8 Special Strength 4×12 Bent Over Row, Chest Supported **Set bench on x2 12″ boxes $ […]
Saturday 6.20.15 WOD
WOD “Unconsciously Kicking” Teams of 3 7min AMRAP Bench Press 50 Reps (115,75) 50 Reps (135,95) Max Reps (155,105) — 3 Minute Rest — 7min AMRAP Back Squat, from the ground 50 Reps (115,75) 50 Reps (135,95) Max Reps (155,105) — 3 Minute Rest — 7min AMRAP 50 Strict Pull Ups 50 Kipping Pull Ups […]
Saturday 6.20.15 Competitor WOD
Rest Day
