Wednesday 4/1

Wod

Amrap 16

50 squats

40 sit ups

30 push ups

20 pull ups

NBCF competitors 

C2B

Box Notes

1. Good Friday we will only have one class at 900 am

Tuesday 3/31

Wod

5 RFT

6 power snatches @ 115/75

9 burpee box jumps 24/20

NBCF competitors 

Wod @ 135/95

Monday 3/30

WOD 

15.5 repeat 

Or

21-15-9

KBS 53/35

Goblet squat

with 400m run after each round

Box Notes:

1.  Good Friday, April 3 we will have only one class at 9:00am

         Happy 30th Birthday Holli!!!

Thursday 3/26

Strength

Emom 10

Odd: 5 strict pull ups

Even: 5 ring dips 

Wod

4 rft 

10 pull ups

20 DB snatches 

Wednesday 3/25

Strength

Deadlift x 3 EMOM5 across

Feel good go heavy, sore go light

Wod

Amrap 12

50 double under

30 ab mat sit up 

100m farmers carry - kb or db - 50/30

NBCF competitors

100 du, medball sit up, 70/50

Tuesday 3/24

Strength

Thruster EMOMx7

Min 1: 7 reps

Min 2: 6 reps

Min 3: 5 reps

.....

Min 7: 1 rep 

Wod

21-15-9

Thruster 95/55

Bar facing burpee

Rest 2 min

12-9-6

Bar facing burpee

W/400m run after each

Monday 3/23

Strength / Skill

Power Clean 5 x 3 climbing (3 sets above wod weight)

HSPU 5 x 3

Wod

15.4 redo 

Or

AMRAP 8

2 power clean 135/95

2 HR push ups

4 power clean

4 HR push ups

6 power clean

6 HR push ups

Continue ladder until time

Thursday 3/19

Wednesday 3/18

Skill

5 sets > hollow to arch x 6 : strict ring rows x 10

Strength

Back squat 5 x 3 across (compare 2/18)

WOD 

For time 

50 box jumps 24/20

50 KBS 53/35

25 front squats 115/75

25 shoulder to overhead

NBCF competitors 

KBS 70/53

Bar 135/95

** Shirt orders this week

Tuesday 3/17

Skill:

Emom 3

Max effort strict HSPU 

Emom 3

Max effort Kipping Hspu

Strength

Every 30 sec x 8 @ 80%

1 power clean + 1 squat clean 

WOD 

2rft

400m run

20 power clean 135/95

20 bar facing burpees 

Monday 3/16

WOD 

15.3 repeat

Or

Amrap 14

30 air squats

15 push ups

7 pull ups

Skill 

Hollow to arch

Thursday 3/12

WOD
You will pick two movements. They can be two of your favorites or two that you would like to work on or a combination of both. I'll tell you the rest tomorrow...

Wednesday 3/11

Strength
Back squats 3 x 5 across

WOD
4 RFT
200m run
15 wallballs 20/14
15 burpees

Tuesday 3/10

Skill

Double unders

3 rounds 1 min max reps, 1 min rest

WOD 

Amrap 9

2 power clean 135/95

2 box jump overs 24/20

4 PC

4 BJO

6 PC

6 BJO

Continue ladder for 9 min

** Shamelessly stolen from Ben Bergeron

Monday 3/9

Strength/Skill

OHS - 6 x 5

Pull ups - 6 x 5

WOD 

15.2 Redo

Or

Amrap 12

8 medball cleans 20/14

8 KBS 53/35

10 medball cleans

10 KBS 

12 medball cleans

12 KBS 

Continue ladder for 12 min

                                                  Chest to the bar, Nice Casey!!

Thursday 3/5

Strength
Tabata core work

WOD - team of two
AMRAP 20
100 double unders
100 air squats
100 sit ups

Wednesday 2/4

Strength

Front squat 10 x 2 climbing

WOD 

5 rounds

1 min - max cal row

1 min - max shoulder to overhead 135/95

Rest, repeat

Box notes:

Friday Night Lights 600 pm -- Bring family and friends

Tuesday 3/3

Tabata - double unders and sit ups 

Sprinting

5 x 200m shuttle sprint

WOD 

21-15-9

Deadlift 225/155

Box jump 24/20

NBCF competitors

315/185

30/24

Monday 3/2

WOD 

Open 15.1 redo

Or

Amrap 15

30 jumping lunges

30 KBS 53/35

30 Burpees 

Strength 

Push Press 5 x 3 across

Box notes:  *Open scores must be submitted by 7:00pm.

*The 5k is this Saturday, sign up if you are interested.