WOD: Wed 08.05.2020 “Guns + Ships”
NEWS
TUE WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
At the start of every 4 minute interval, run 400 meters (scale: 300m or 200m) which will take around 2 minutes, then complete as many of the designated movement as possible in the remaining time. Round one use a plate for the Russian twists (left + right = 1 rep), round two is hand release push ups, round three max sit ups and round four is lunges (left + right = 1 rep). Record total reps per round to comments.
Post Reps to Comments.
ENDURANCE
1 Mile Run
4 x 400m, :60 rest
3 x600m, :90 rest
2 x 800m, 2:00 rest
BOX LIFE: Thank you!
THANK YOU!
Seriously, thank you, thank you and thank you. While we are still navigating these turbulent pandemic waters, the continued support of our members is humbling. Many of you made the conscious decision to maintain your membership, even without in-person classes. We know equipment loaners and online classes and coaching are no substitute for the energy and hands-on instruction in our classes… but you still chose to stand by us. As a token of our appreciation, we are providing complimentary (custom logo-ed, badass) multi-function face coverings (aka Buffs, or gaiters) to all members who maintained their membership with us from March through July. Please see Mel or Erica to pick yours up! (PS: Yes, Andy A., they’re a beautiful orange!)
WOD: Tue 08.04.2020 “Meet Me Inside”
NEWS
MON WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
On the minute, with or without a band, do 4 strict pull ups then max double unders in the remaining time. Continue this pattern for 8 minutes. At the end of the 8 minutes record your total reps. Scale pull ups to 8 ring rows and double unders to attempts or single unders. The second emom 8, do 4 strict handstand push ups (use abmat or do seated dumbbell press as scaling options), and in the remaining time row as many calories as possible. Record total calories at the end of the 8 minutes. With :10 remaining at the end of each minutes, start transitioning back to the pull up bar or wall. Target 250 double unders and 80 calories.
Post Reps/Cals to Comments.
WOD: Mon 08.03.2020 “Wait For It”
NEWS
Monday – Indoors
Tuesday – Indoors
Wednesday – Outdoors
Thursday – Outdoors
Friday – Indoors
Saturday – Outdoors
Sunday – Outdoors
WOD
WOD GUIDANCE & GOALS
Complete the 18/14 calories around 1:15-1:30. Pick up your kettlebell, hold it anyway you’d like, and step up and over your box for 15 steps ups (:45-:60). Take that same kettlebell and swing it for 12 unbroken swings (:30). Target 18 minutes.
Row: 375/300 Meters
Run: 300 Meters
Post Time to Comments.
ENDURANCE
5K for time
WOD: Sat 08.01.2020 “Helpless”
NEWS
FRI WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Choose a weight for the back squats that you can take from the floor, press overhead and safely get to the back rack position. Back squats should be unbroken every round. Break hand-release push ups into sets of 5-10 to minimize lengthy rests. The 60 double unders will take :60-2:00. Scale dubs to 80 singles or 20 attempts. Target 6+ rounds.
Post Rounds to Comments.
httpv://www.youtube.com/watch?v=kOJcuQ4gq5Q
WOD: Fri 07.31.2020 “Right Hand Man”
NEWS
THU WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.
Post Rounds to Comments.
httpv://www.youtube.com/watch?v=_okw1DO37cU
ENDURANCE
3 rounds
1200m, rest 2
800m, rest 2
400m, rest 4
WOD: Thu 07.30.2020 “You’ll Be Back”
NEWS
WED WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight for your first set of the complex, and you’ll ideally build in weight every set (55-60-65-70-75-80-85%). Choose form over weight even if that means you do not build for a few sets. The complex should be unbroken. Take :90-2:00 between sets. Record weights to comments.
Post Weights to Comments.
httpv://www.youtube.com/watch?v=UKkvb-ElKlo
WOD: Wed 07.29.2020 “Farmer Refuted”
NEWS
TUE WOD Recording: HERE
WOD
WOD GUIDANCE & GOALS
Run the 800 at your 5k pace (moderate), and be able to pick up your medball right away. Try to do the wall balls in one consecutive set or in two sets. The toes to bar (scale: knees up or v-ups) do in 2-3 sets depending on your proficiency. With each run try to speed up and with every set of wall balls try to go unbroken. Target 21 minutes.
Row for Run: 1k/800, 750/600, 500/400, 250/200
Post Time to Comments.
httpv://www.youtube.com/watch?v=CfKhhqzQxx4
ENDURANCE
1 mile jog
8 x 100m sprint/100m jog
2 x 400m jog/400m fast
WOD: Tue 07.28.2020 “Story of Tonight”
NEWS
MON WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Complete the 10 calorie bike in :45-1:15 and the heavy swings to eye height in :30. Swings should be unbroken every round. Target 14 minutes. The cash out is not for time, just a good ‘ole body building session.
Post Time to Comments.
httpv://www.youtube.com/watch?v=sg7_rr6aA6g