Geoff

Goonies
Teams of 2
100 Box Jumps
100 Hang Clean and Jerk
100 Dumbbell Box Step Ups
100 Power Snatch
WOD Guidance
Move Fast when it’s your turn! Squad up!
Box Brief

No classes on Monday MLK day. Stay tuned for a travel wod!
Happy Friday!!!!!!!

#TBT

Time Bomb
AMRAP2 x 5
20/14 Calorie Row
MAX Burpees in remaining time
2:00 Minute Rest after each round
score= total burpees
WOD Guidance
Go hard on the row to leave yourself maximal time on your burpees. Aim for consistent burpee numbers on each round.
Box Brief
Today is Bring a Coworker Day!

Iron Mike

Weightlifting Wednesday
On the :30 x 20 (40 Rounds)
2 Power Snatches
WOD Guidance
Compare to 9.9.19
Go as heavy as possible with great technique! Let’s get fired up!
Box Brief
Tomorrow is Bring a Coworker Day!

Scott

Boss Baby
15-12-9-6-3
Power Clean
Front Squat
WOD Guidance
Break the reps as needed to stay moving on the next set. Sprint workout today!
Box Brief
Stay tuned for details on this year’s in house Rowathon!

Haters will say it’s shopped

Swole Patrol
4 Rounds
1:00 Hand Release Push-ups
1:00 Double Unders
1:00 Pull-ups
1:00 Abmat Sit-ups
1:00 Bike
2:00 Rest
WOD Guidance
Break up your pull-ups and push-ups to stay moving for the minute.
Box Brief
Finally Monday!!! We’re going to get so fit this week!

Beast mode engaged

Lift Off
Teams of 2
80 Power Snatch
80 Box Jumps
80/60 Cal Bike
60 Power Snatch
60 Box Jumps
60/45 Calorie Bike
40 Power Snatch
40 Box Jumps
40/30 Calorie Bike
WOD Guidance
Stay fast on the box jumps and bike. Option to go heavier on each set of power snatches. We have lift off!
Box Brief
It’s finally Friday!!!!! Squad up!

Dan

Dukes of Hazzard
5 Rounds
Row or Bike
:50 on :10 off
:40 on :20 off
:30 on :30 off
:20 on :40 off
:10 on :50 off
*score is total meters
WOD Guidance
Sprint and recover. Aim for consistent meters for all 5 Rounds.
Box Brief
Today is Bring a Coworker Day!

Leaping Laura!

Chips Ahoy
4 Rounds
10 Toes to Bar
15 Wall Balls
20 Burpees
WOD Guidance
Scale the burpees to stay moving at a steady pace
Box Brief
Check out Coach Kathleen’s new article on Goal Setting! CLICK HERE!

Shaun

Mr. T
Tabata Bike
Rest 1 Min
Tabata Double Under
Rest 1 min
Tabata Kettlebell Swings
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata Bike
WOD Guidance
Pick a double under that keeps you moving all :20 and a Kettlebell to swing unbroken. Aim for consistent scores across all 8 rounds.
Box Brief
Check out Coach Kathleen’s new article on Goal Setting! CLICK HERE!

Ed

Jack and the Beanstalk
Teams of 2

AMRAP20
1/1/1, 2/2/2, 3/3/3…
Pull-up
Hand Release Push-up
Squat Clean
WOD Guidance
Pick a pull-up and push-up that you could do 8-10 unbroken fresh. Go heavier on the squat clean.
Box Brief
Check out Coach Kathleen’s new article on Goal Setting! CLICK HERE!