“Mic Check”
10 Rounds of AMRAP 1
150′ Shuttle Sprint
10 Kettlebell Swings (53/35)
Max Toes to Bar
Rest 1 Minute

WOD Guidance & Goal:  Complete run and swings with at least :15 remaining in the minute. Swings should be unbroken for all rounds. 

Post Reps to Comments.

“Shelter”
With a Partner Complete:
4 Rounds Each:
8 Hang Power Snatches (95/65)
8 Bar Facing Burpees
THEN
4 Rounds Each:
10 Hang Power Cleans (95/65)
8 Lateral Over the Bar Burpees
THEN
4 Rounds Each:
12 Shoulder to Overhead (95/65)
8 Burpees
*One partner completes a round while the other rests.

WOD Guidance & Goal: REST! Yes, you get to rest as your partner does a round which gives you the opportunity to push for unbroken barbell movements and fast burpees. Target  20 minutes.

Post Time to Comments. Compare scores HERE.

3x1k, rest 3 min between each set

“Party Rock Anthem”
AMRAP 15
15 Calorie Row
30 Dumbbell Step Up and Overs (50/35)(24/20)
60 Sit Ups

WOD Guidance & Goal:  The row will take :60-:90, step ups 2-4 minutes and sit ups 2-3 minutes. Break step ups into sets of 5 to save grip. Target 2+ rounds.

Post Rounds to Comments.

6:30p

“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

WOD Guidance & Goal: Choose a weight you can do 15 overhead squats unbroken for at least 2-3 rounds. Aim to finish under 20 minutes

Post Time to Comments. Compare scores HERE.

30 minutes, cover as much distance as possible

• NEW-trition Challenge: Last day to get measured!

WOD Guidance & Goal:  Perform deadlifts at 80-85% of your 1 Rep Max. For the metcon, choose a weight that you can do 10-15 reps before having to place the bar down. These are complimentary movements which means the rest between the two are minimal. Target 5 minutes.

Post Weight and Time to Comments.

6:30a

• NEW-trition Challenge: Starts TODAY!! Get measured. It’s not too late!
• DID YOU NOTICE? There’s a new “Quick Link” over on the right side of this page titled BOX LIFE. We’ve now made it easy to sort our blog posts so that our helpful articles, advice and musings are easy to find and read. Some of our favorites:
  • Integrity
  • The Mental Game
  • The Hook Grip
  • Scaling a WOD
  • What it means to RX a WOD

“Catch”
4 Rounds
30 Double Unders
15 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats (135/95)
15/10 Calorie Bike

WOD Guidance & Goal:  For both workouts, target sub 10 minutes. You’ll have plenty of time to recover between WODs so go all out! 

Post Times to Comments.

Courtesy of CFPC

10 rounds
2 min on, 1 min off

7:30p

• DID YOU NOTICE? There’s a new “Quick Link” over on the right side of this page titled BOX LIFE. We’ve now made it easy to sort our blog posts so that our helpful articles, advice and musings are easy to find and read. Some of our favorites:
  • Integrity
  • The Mental Game
  • The Hook Grip
  • Scaling a WOD
  • What it means to RX a WOD

• DAYBREAKERS COMPETE: Best of luck Pete and Pancho who compete TODAY in an Olympic Weightlifting competition. Pete is up at 12:15p and Pancho at 3p. You can stream their lifts HERE or cheer them on in person at 72 Grove Street, Franklin MA.
• NEW-trition Challenge: Details HERE. Get measured by Monday!

“Best Life”
In Team of 3
150/120 Calorie Row
120 Kettelbell Swings (70/53)
90 Toes to Bar
60 Lunges (50/35)
30 Wall Walks

WOD Guidance & Goal:  Work can be split among team members however the team would like. Keep your reps fast and minimize transition time. 

Post Time to Comments.