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WOD

11
Feb

Tuesday 02/12/2019

100 Double Unders
100 Pull-ups
100 Push-ups 
100 Sit-ups 
100 Double Unders 

Intended Stimulus – Your goal is to finish today’s WOD between 15-19 minutes. 
We will be choosing rep ranges that support this time frame. We will not be partitioning this workout, which means you must complete all 100 reps of the movement before moving onto the next. So, it is critical to choose options that support short rest periods. It is also important not to burn out (we all know pushups don’t come back!). Pace yourself and don’t be afraid to take short rests early in the WOD. 

Box Brief – New blog post by Coach Cait! Outlining the OPEN and why it’s so awesome and a big part of our community. Take a read, link to register for the OPEN is at the end of the blog post!

10
Feb

Monday 02/11/2019

AMRAP 18
300m Row
10 Devils Press
100′ Walking Lunges 

Intended Stimulus: Your goal is 4+ rounds. 
300m row in 1:10 or less
10 devils press at a moderate weight in 55 seconds or less. 
100′ walking lunge in 1:00 or less. 
Keep your rounds under 4:30 and you will exceed the 4+ rounds today!

Box Brief – Return your Anniversary Party RSVP ticket and payment by Feb 25!

9
Feb

Sunday 02/10/2019

*HERO WOD SUNDAY!

“Carse”
21-18-15-12-9-6-3
Squat Clean (95/65)
Double Unders
Deadlift (185/135)
Box Jump (24/20)
Begin each round with a 50 meter bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Intended Stimulus: Honor Carse! Choose a light squat clean and a moderate deadlift to get larger sets on the barbell movements. Keep your hips high on the bear crawl! Don’t be afraid to take a little longer today, and when you feel tired, remember why you are doing this WOD!

8
Feb

Saturday 02/09/2019

“Deck of Cards”
Hearts -Russian Kettlebell Swings 
Diamonds – Goblet Squats (with KB) 
Clubs – Tuck ups 
Spades – Med Ball Slams 
*Suit of card dictates the movement, number on the card will be number of reps. Aces are 1, face cards are 10. Jokers are 10 burpees!

Intended Stimulus – Have fun with this one! This WOD will be 85 reps per movement by the end, and 20 burpees. So, if you need to decrease your reps regardless of the number on the card, feel free!
Scaling will be provided for all levels!

Box Brief – Please return your RSVP tickets for the Anniversary Party with payment by February 25!
-Sign up for the OPEN!

7
Feb

Friday 02/08/2019

4 Rounds
21 Sumo Deadlift High Pulls
15 Handstand Push-ups 
9 Strict Pull-ups 

Intended Stimulus: Your goal is to finish between 10-14 minutes. 
21 sumo deadlift high pulls should be a light weight done in 45 seconds or less. 
15 handstand pushups in 40 seconds or less. 
9 strict pull-ups in 30 seconds or less. 
Decrease your reps, not your range of motion. Scaling will be provided for all levels!

6
Feb

Thursday 02/07/2019

EMOM 15
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Squat Clean

Intended Stimulus: We will be using the deadlift, hang power clean, and front squat individually to begin your set to refine the key points of the squat clean before hitting one perfect squat clean at the end of the set. All four reps will be performed as one set within the minute. Challenge yourself and focus on building strength through proper form and technique. The volume of today’s workout will give plenty of reps to really get better at the squat clean. Feel free to go heavy, but only as heavy as your correct form allows! Create good habits and adjust weight as needed as the EMOM progresses. 
Main focus for today’s workout is to give 100% effort and focus on increasing your strength!

Box Brief – Please return your Anniversary Party RSVP cards with payment by February 25! If you didn’t get your invitation yet, get your butt to the gym! It’s there waiting for you!

5
Feb

Wednesday 02/06/2019

*Congratualtions to our February Athlete of the Month, Dave Scott! You can watch Dave’s full interview here!

“OPEN 18.1”
AMRAP 20
8 Toes to Bar 
10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row 

Intended Stimulus: Your goal is to complete between 5-9 rounds. If you can hit it RX and exceed 9 rounds do it up! RX weights are listed for benchmarking so you can choose to do the WOD as written, or you can follow this intended stimulus;
8 toes to bar in 15 seconds or less. 
10 DB clean and jerks at a moderate weight in 30 seconds or less. 
14/12 calorie row in 45 seconds or less. 
Keeping your rounds under 2:50 will land you in the middle of today’s stimulus. 
Pace yourself, challenge yourself and have fun!
Scaling will be provided for all levels and limitations!

4
Feb

Tuesday 02/05/2019

6 Rounds
200m Run
40 Double Unders
15 Sit-ups 

Intended Stimulus: Your goal is to complete today’s WOD in 15-19 minutes. 
200m Run in 1 minute or less
40 Double Unders in 25 seconds or less
15 Situps in 30 seconds or less
Keep your rounds under 3 minutes and you’re golden!
Scaling will be provided to all levels!