080113

 

Alright Militants. One month left in our summer challenge? We're almost there. Let's keep up the hard work, the eating clean, and getting enough rest. I'm excited for you to see the progress you've made over the summer. We had PR's almost every week from someone, you all are doing awesome. I know it's hard to stay consistent through the summer but you'll be happy you did.

BUY IN
Row 500m
--then--
2 rounds
15 pushups
15 ring rows
15 jumping squats

WOD
Run, 1 mile
50 Wall Balls, 20/14 lbs
40 Handstand Push-ups
30 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
10 Muscle-ups

CASH OUT
4 x 30 sec L-sit hold

073113

BUY IN

Run 800 m

-- then --

3 rounds

10 KB Snatches (each arm)

20 Walking Lunges

WOD

5 rounds for time of:
5 Power Snatches, 75% 1RM
20 Air Squats
40 Double Unders

CASH OUT

3-3-3

Weighted Pullups

073013

BUY IN
Run 400 m
30 PVC Overhead Squats
20 Push Ups
10 Chest to Bar Pull-ups

WOD #1
3-3-3-3-3
Back Squat @ 80%

WOD #2
12 min AMRAP
Run 200m
5 Clean & Jerks @ 50%

CASH OUT
Work on free standing handstand for 5 minutes

072913

Happy Birthday Conrad

BUY IN

3 Rounds

1 Rope Climb

20 Box Jumps

3 Wall Walks

WOD

3 rounds for time of:
Row, 1 km
10 Front Squats, 135/85 lbs
10 Handstand Push-ups
10 Deadlifts, 225/155 lbs

CASH OUT

3 x 1 minute weighted plank

072613

BUY IN
Run 800m
100 single jump ropes
20 hip extensions
10 pushups

WOD 1
Tabata
Box Jumps 20"

WOD 2
4 rounds for time of:
2 Tire Flips
9 Burpee Broad Jumps
8 Double Kettlebell Push Presses 52/35
8 Chest 2 Bar Pullups
CASH OUT
Weighted Ring Dips
5-5-5

072513

 

BUY IN
Run 400m
15 pushups
20 situps
7 inch worms

WOD 1
7 min AMRAP
5 ring dips
10 knees to elbows
15 air squats

WOD 2
21-15-9
Deadlifts 275/175
Jumping lunges

CASH OUT
3 x 10 hollow rocks

072413

 

BUY IN
Row 400m
10 handstand pushup
10 kettlebell deadlifts
Row 200m

WOD
10 shoulder to overhead 115/75
Run 800m
20 shoulder to overhead 115/75
Run 400m
30 shoulder to overhead 115/75
Run 200m

CASH OUT
Weighted Pull up
5-5-5

072313

BUY IN
Row 600m
5 Snatch Balance 45lb
5 Snatch Grip Dead Lift 45lb

WOD
Squat Snatch
5-5-5
3-3-3
1-1-1-1-1

CASH OUT
Accumulate 5 min in the bottom of a squat.

072213

 

BUY IN
Run 800m
3 Rounds
7 pullups
14 Medball Clean & Jerk

WOD
3 rounds for time of:
40 Double Unders
20 Pull-ups
10 Clean & Jerks 115/75 lbs

CASH OUT
60 Sit-ups

071913

BUY IN
Run, 400 m
-- then --
3 rounds of:
5 Ring Dips
10 Ring Rows
15 Air Squats

WOD 1

7 Min AMRAP

3 Wall Walks

9 Pullups

WOD 2

Death by Wall Balls

Complete 1 wall ball in the first minute.

Add 1 rep each minute until you can not complete all the reps within that minute.

CASH OUT

Spend 5 minutes working on

Kipping/Butterfly Pullup Technique

071813

BUY IN
Run, 800 m
-- then --
3 rounds of:
20 Air Squats
40 Jump Rope (Singles)s

WOD 1

3 Minute AMRAP

Double Unders

WOD 2

Back Squat

3-3-3-3-3

(as heavy as you can each set)

CASH OUT

2 x 1 minute (1 min each side)

weighted side plank 45/25

071713

 

BUY IN
Run 400m
Stretch

PARTNER WOD

Row a Combined 5000m
Person rowing can only row while the other person is in a static hold. Once the person doing the static hold can no longer hold that position the partners switch positions. The static hold changes every 1000m.

0 - 999m Plank Hold
1000m - 1999m Pull up hold
2000m - 2999m L-Sit Hold
3000m - 3999m Handstand Hold
4000m - 5000m Bottom of squat Hold

CASH OUT
3 x 10 Superman Rocks

071613

BUY IN
Row, 400 m
25 Air Squats
15 Pull-ups
Run, 400 m

WOD

For Time:

10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees

CASH OUT

Spend 5 minutes working on strict handstand pushups

071513

BUY IN
Run, 400 m
-- then --
3 rounds of:
10 Push-ups
20 Air Squats
15 Hip Extensions

WOD 1

3 rounds of:
1minute AMRAP Thruster, 95/65 lbs
2 minute AMRAP Double Unders
10 Push-ups

WOD 2

For Time:

100 Burpees

Cash Out

Spend 5 Minutes working on Cartwheels

071213

BUY IN

3 Rounds

Row, 500 m
15 Push Press 45/15
10 Pull-ups

WOD

"Moore"

20 Min AMRAP

Rope Climb, 15 ft
Run, 400 m
Handstand push-up Max Set

(record # of rounds & lowest # of HSPU in a round)

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

CASH OUT

Max Unbroken Ring Dips

071113

 

BUY IN
Run, 400 m
-- then --
3 rounds of:
12 Pull-ups
14 Jumping Alternating Lunges

WOD

4 rounds for time of:
7 Muscle Ups
15 Deadlifts 225/145
30 Walking Lunges

CASH OUT

Hand Stand Walk

2 x 20ft

071013

 

BUY IN
Run 400m
30 Medball Squat Cleans

WOD 1
EMOM for 5 min
3 Hang Squat Snatch @ 75%

WOD 2
5 Rounds
10 Front Squats 135/85
Sprint 100m

CASH OUT
Max Reps Unbroken Push-ups

070913

 

BUY IN

Run, 800 m
-- then --
3 rounds of:
10 Jumping Squats
10 Push Press 45/15

WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

CASH OUT

3 x 10 Rolling Pistols

070813

BUY IN

3 Rounds

50 Double Unders 

20 Air Squats 

10 Toes-to-bars

WOD 1
1000m Row
PR Attempt

WOD 2

For Time:

Run, 400 m

60 Air Squats 

Run, 400 m 

45 Push-ups 

Run, 400 m 

30 Pull-ups 

Run, 400 m 

15 Handstand Push Ups

CASH OUT
3 x 20 Hollow Rocks

Details at GymnasticsWOD

070313

BUY IN
Run, 800 m
-- then --
3 rounds of:
5 Handstand Push-ups
10 Sit-ups
15 Mt. Climbers

WOD 1

6 min AMRAP
10 Burpees onto Plate
20 Air Squats

WOD 2

3-3-3-3-3-3-3

Overhead Squat

Go as heavy as possible on each set

CASH OUT

4 x1 min

Weighted Plank Hold
THERE WILL BE NO TRAINERS ON THURSDAY OR FRIDAY DUE TO THE INDEPENDENCE DAY HOLIDAY. But, we will be having a 1:30 WOD on Saturday and Sunday.
Also, Tuesday at 1:30 we will be doing Yoga. Bring your yoga mat and join us.
Welcome to The Box Kelsey, Megan and Conrad!!!
Have a great 4th everyone!!!

070213

 

BUY IN
Row, 400 m

-- then -- 

3 rounds of: 

1 Rope Climb

15 Medball Squat Clean With Thrusters

WOD
"Frelen"

For time:

400m Run 

21 Thrusters 95/65 

21 Kettlebell Swings 52/35

21 Pull-ups 

400m Run 

15 Thrusters 95/65

15 Kettlebell Swings 52/35

15 Pull-ups 

400m Run

 9 Thrusters 95/65

9 Kettlebell Swings 52/35

9 Pull-ups

CASH OUT
3-3-3-3-3
Weighted Dips