Shhhh… should I tell them there are more burpees with boxes in their future? 1 RM Clean & Jerk Then… 10 RFT 6 SB Sq Clean (40/30) 3 Burpee Box Jumps (24/20) “Your personal growth is the only… Read more »
burpee box jumps
Proud of everyone who came and did the Hero WOD “Hildy” on Wed. Here’s Joe working through the thrusters. E4MOM x 5 21 Russian Swings (24/16) 15 Ring Dips 9 Burpee Box Jumps (24/20) Rx+: 32/24 KB, 30/24″ box… Read more »
Ethan helping judge and keep Jordan going during the Seven Deadly Sins last week. 10RFT (retest of 1/24/18) 6 SB Sq Clean (40/30) 3 Burpee Box Jumps (24/20) Then 10x:10/:05 HKC Plank “Reflect upon your present blessings, of… Read more »
Into first week of our challenge. Everyone did great Saturday! 10 RFT 6 SB Squat Cleans (40/30) 3 Burpee Box Jumps (24/20) “Without self-discipline, success is impossible, period.” – Lou Holtz
Move over Jones Family the Smith Family is in the box and killing it! EMOMx24 Min 1: 5 Burpee Box Jumps Min 2: 5 C2B Pullups + 5 Dips Min 3: 5 Burpee Box Jumps Min 4: 15 Hollow Rocks… Read more »
Gracie thinks Mondays are “ruff”, too! 15min AMRAP Burpee Box Jumps (24/20) Pull-ups *2/4,4/6,6/8, 10/12,12/14… **RX+: 30/24 & C2B Reminder Stink N Drink this Friday. Check our Athlete portal on facebook, or our sign up wall for more… Read more »
How are you planning on spending your iced in fun? Any ideas…? MetCon (Partner) 20min AMRAP Part A (10min) P1: Ring Dip Hold @ The Top* P2: ME Calorie Row P2: Ring Dip Hold @ The Top* P1: ME… Read more »
Gracie says relax. Thanks for all your hard work in 2016, everybody! We have got some big plans for 2017, already! Happy Holidays! MetCon 5 RFT 10 Ring Rows 5 Burpee Box Jumps (24/20) *9min Cap Skill… Read more »
Have you been an athlete in a previous life? Never had the chance to be an athlete? Ready to find out what you’re missing? MetCon For Total Reps 2min AMRAP 10 Wallballs (20/14) 5 Burpee Box Jumps (24/20) … Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!