Alright people, FINALLY, we are about to have this thing worked out. I have my schedule and after next week we will begin a normal functioning schedule for the box.
The gym will be closed from tomorrow until Wednesday 23rd of next week. We will run the new hours of 8-9am then 430-530 and 530-630pm Wednesday and Thursday, then begin the 4days off (so the 25th-28th) then 4days on (29th-2nd) schedule from that point on.
I apologize for all the inconvenience and any that this new schedule creates. Hopefully we will get back to rockin and rollin now.
Please call or email if you have any questions or concerns, and if I don’t get back to you right away, I will as soon as I can.

Buy In:

750m Row

then…

30 Walking Lunges

25 Sit-Ups

20 KB Swings

15 Back Extensions

10 Push-Ups

5 Pull-Ups

WoD:

Bench Press

3-3-3-3-20 (no that is not a typo)

Aftermath:

Stretch/Mobility

Buy In:

500m Row

then…

2rnds of

10 Knees 2 Elbows

10 Box Jumps

10 Push Press

10 Oblique Sit-Ups (10 Each Side)

WoD:

Death By Pull-Up

With a continuous running clock, on the first minute perform one pull-up, on the second perform two pull-ups, continue on this pattern until you cannot complete the required amount of pull-ups in the minute alloted.

Aftermath:

20-15-10-5 of:

Double Unders

AbMat Sit-Ups

Buy In:

25 Burpees

then…

12-9-6 of

Wall Balls

Push-Ups

Sit-Ups

WoD:

For Time:

30 Front Squats, BW (however much you weigh on the bar)

1Mile Run

Aftermath:

Stretch/Mobility

Buy In:

10mins Bike

then…

alternate 8rnds of Tabata Pull-Ups and Squats (20sec of Pull-Ups, 10sec rest, 20sec Squats, 10sec Rest for 4mins total)

WoD:

20min AMRAP of:

50m (25m down/25m back)

Overhead Barbell Carry, 135lbs

Bear Crawl

Farmers Carry, 40lbs DB

Aftermath:

Stretch/Mobility

Buy In:

500m Row

then…

16-12-8

Walking Lunges

Burpees

KB Sumo Deadlift High-Pull

WoD:
3 Rnds of the following:

1min of Pull-Ups

1min of Med Ball Cleans

1min of GHD Sit-Ups

1min of Handstand Push-Ups

1min of Back Extensions

1min of REST!

3-2-1-GO! Begin a running clock (do not stop it) complete 1min of as many reps as possible of Pull-Ups. When the min is over immediately begin 1min of GHD Sit-Ups. Continue for all exercises, including the rest, until you have completed all 3 rnds. Total WoD will take 18mins (15min of work/3min of rest).

Aftermath:

Stretch/Mobility

Buy In:

800m Jog

then…

2 Rnds of

10 Pull-Ups

10 GHD Sit-Ups

10 Reverse Hypers

10 Knees 2 Elbows

10 Push-Ups

WoD:

Thruster

4-3-2-1-4-3-2-1

Aftermath:

30 Burpees

Buy In:

3 Rnds of:

50 Single Unders

First 3 Parts of Burgener Warm Up

5 KB Deadlift

5 KB Sumo Squat

WoD:

15min AMRAP of:

5 Squat Cleans, 135lbs

10 Push-Ups

100m Sprint

Aftermath:

Stretch/Mobility

Buy In:

800m Jog

then…

8-6-4 of

Burpees

Deadlifts

WallBalls

WoD:

“Annie”

50-40-30-20-10 reps of:

Double Unders

Ab Mat Sit-Ups

Aftermath:

Stretch/Mobility

Buy In:

400m Run

10 Burpees

20 Jumping Jacks

30 Mtn Climbers

40 Sit-ups

50 Single-Unders

WoD:

20min AMRAP of:

10 Knees to Elbows

200m Row

5 Push Press, 115lbs

Aftermath:

Stretch/Mobility