Archive for July, 2014

Friday 8.1.14

Opener:
5 Rounds
250m Row (rest 1 minute between rounds)

Headliner:
3 Rounds
15 C2B Pullups
12 Burpee Box Jumps (20″)
9 Front Squats (165#/110#)

Opener: 5 Rounds 250m Row (rest 1 minute between rounds) Headliner: 3 Rounds 15 C2B Pullups 12 Burpee Box Jumps (20″) 9 Front Squats (165#/110#)
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Thursday 7.31.14

Skill:
EMOM7
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Metcon:
600m Run
50 T2B
400m Run
30 Hang Power Snatch 115#/75#
200m Run
10 OHS 115#/75#

Skill: EMOM7 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: 600m Run 50 T2B 400m Run 30 Hang Power Snatch 115#/75# 200m Run 10 OHS 115#/75#
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Wednesday 7.30.14

Strength:
Back Squat 5-3-1-1-1

Metcon:
‘Annie’
50-40-30-20-10
Double Unders
Situps

Finisher:
AMRAP3 – Ring Dips/MU

Strength: Back Squat 5-3-1-1-1 Metcon: ‘Annie’ 50-40-30-20-10 Double Unders Situps Finisher: AMRAP3 – Ring Dips/MU
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Tuesday 7.29.14

Strength:
3RM Weighted Pullup

Metcon:
AMRAP12
9 Power Cleans (135#/95#)
6 Thrusters
300m Run

Finisher:
3 Attempts – ME Handstand Walk/Hold

Strength: 3RM Weighted Pullup Metcon: AMRAP12 9 Power Cleans (135#/95#) 6 Thrusters 300m Run Finisher: 3 Attempts – ME Handstand Walk/Hold
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Monday 7.28.14

Strength:
3RM Push Jerk

Metcon:
5 Rounds
6 Deadlifts (275#/185#)
12 Box Jumps (24″/20″)

Finisher:
ME3 L-Hang

Strength: 3RM Push Jerk Metcon: 5 Rounds 6 Deadlifts (275#/185#) 12 Box Jumps (24″/20″) Finisher: ME3 L-Hang
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Sunday 7.27.14

Barbell Club 10-11
Open Gym 11-1

Barbell Club 10-11 Open Gym 11-1
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Saturday 7.26.14

This WOD is dedicated to our friend Garth Thompson, 25, of Belmar. If you’ve been to a few of our parties here at the box you’ve probably seen Garth hanging out. He may have been wearing a ridiculous Annie inspired wig or swinging from the I-beams.

“Garth” (3/17/89 – 7/19/14)
25 Burpees
then:
7-19-14
Goblet Squats (70#/53#)
American Swings (70#/53#)
Ring Dips
Toes To Bar
Hang Power Cleans (135#/95#)
then:
25 Burpees

This WOD is dedicated to our friend Garth Thompson, 25, of Belmar. If you’ve been to a few of our parties here at the box you’ve probably seen Garth hanging out. He may have been wearing a ridiculous Annie inspired
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Friday 7.25.14

Opener:
10 Broad Jumps Single Max Distance

Headliner:
6 Rounds
6 HSPUs
6 Chest-to-bar Pull-ups
6 Box Jumps 30″/24″

After Party:
3 Rounds
:30 Hollow-body Rock
Rest :30

Opener: 10 Broad Jumps Single Max Distance Headliner: 6 Rounds 6 HSPUs 6 Chest-to-bar Pull-ups 6 Box Jumps 30″/24″ After Party: 3 Rounds :30 Hollow-body Rock Rest :30
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Thursday 7.24.14

Strength:
Deadlift 5-3-1-1-1

Metcon:
AMRAP12 (53#/35#)
6r/6l Russian Swings
6r/6l Shoulder to Overhead
6r/6l Lunges
6r/6l 1-Arm Row

AMRAP2 – Russian Twist (53#/35#)

Strength: Deadlift 5-3-1-1-1 Metcon: AMRAP12 (53#/35#) 6r/6l Russian Swings 6r/6l Shoulder to Overhead 6r/6l Lunges 6r/6l 1-Arm Row AMRAP2 – Russian Twist (53#/35#)
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Wednesday 7.23.14

Strength:
6RM Hang Power Clean

Metcon:
5 Rounds
4 Hang Squat Cleans (185#/135#)
200m Run

Finisher:
AMRAP2 – HRPU

Strength: 6RM Hang Power Clean Metcon: 5 Rounds 4 Hang Squat Cleans (185#/135#) 200m Run Finisher: AMRAP2 – HRPU
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