Tuesday 10.16.18

Tarzan 21-18-15-12-9 Wall Balls Pull-ups Calorie Row 200 Meter Run WOD Guidance Move through the wall balls unbroken, the pull-ups in 2-3 sets and push the row. Run faster each round as the work inside decreases. Box Brief Week 2 of the challenge is in full effect!...

Monday 10.15.18

Dork 6 Rounds 60 Double Unders 30 Kettlebell Swings 15 Burpees WOD Guidance Choose a double under scaling option that keeps you at :60 or under, a kettlebell you could go unbroken with when fresh, and a burpee that checks the points of performance. Break up those...

Friday 10.12.18

Grip and Rip 10 Rounds 30 Double Unders 5 Clean and Jerks WOD Guidance Scale the Double Unders to :30 of attempts or 30-60 single unders to stay moving on this burner. Choose a weight on the Dumbbells that allows you to go unbroken on every round. Box Brief Week 1 of...

Thursday 10.11.18

Breaking Away Teams of 2: 100/70 Calorie Row 100 Sit-ups 100/70 Calorie Bike 100 Sit-ups 100/70 Calorie Row WOD Guidance Divide the Row and Bike into short hard intervals of 10-20 Calories. Split the sit-ups into small sets to avoid muscle fatigue and stay fast....

Wednesday 10.10.18

Bell Lap 600m Run 30 Kettlebell Swings 30 Goblet Squats 600m Run WOD Guidance Choose a run distance you can complete without stopping, a kettlebell you can swing and squat unbroken for 30 repetitions when fresh. BOX Brief Day 3 of the Nutrition Challenge. Who is going...

Tuesday 10.9.18

Hellfire 3 Rounds of 1 minute stations Thruster Burpees Pull-ups Box Jump Calorie Row Rest WOD Guidance Choose weights and scales the allow you to stay moving for :45. Use the first round as a benchmark and then match your reps. BOX Brief This is our Nutrition...