WOD

150616 – Home WOD

  No classes tomorrow, only open gym 5pm-6:30pm. Come to our Milford location or complete this WOD at home: 15 Min AMRAP: 5 Push-ups 10 Burpees 15 Air Squats 20 Sit-ups...

150615 – WOD

  ***ATTENTION: We will be meeting at Mine Falls in Nashua for all of the classes tomorrow since the box will be being used by the MovNat Certification. There will be a 5:30am, 6:30am, 11:30am, and 6pm only.    WOD:  5K Run for time....

150612 – “Graceful”

    (Compare to 120620, 130516) Warm up: 4 Min Double-unders Dynamic Warm up Clean and Jerk Breakdown   Skill/Strength: Black: 5×2 Clean & Jerk @75% Red: 4×8 Bent Over Row   WOD: 3 Rounds for time: Competition: 5 Muscle ups 10 Clean...

150611 – WOD

  Warm up: Coach Led Shuttle Run   Skill/Strength: Black: Max Height Box Jump Red: 5x200M Sprints   WOD: 4 Rounds Min 1: 100’ Sled Push Min 2: 1 Suicide Min 3: 15 KB Swings *Competition: (5/3), (2/1.5) *Rx: (4/2), (1.5/1) *Scaled: (2/1), (35/20)  ...

150610 – “Body by You”

    (Compare to 120628 & 130510) Warm up: 4 Mins for quality of: 20’ Bear Crawl>5 Kip/Scap>10 Shoulder Taps 20’ Lunge w/ side bend>10 Jumping Jacks   Skill/Strength: Black: 5×3 Thruster Red: Snatch Bal + 3 Pos Snatch   WOD: 20 min...

150609 – WOD

    Warm up: Shoulder Progression 3 Mins Cindy   Skill/Strength: Black: 5×5 Bench Red: 5×5 Pull-up   WOD: 6 Min AMRAP: Competition: 6 C2B Pull-ups 12 Push Press (115/75) 6 T2B 12 Wallball Shots Rx: 6 Pull-ups 12 Push Press (95/65) 6 T2B...

150608 – “Oly Day”

  Warm up: PVC Warm up   Skill/Strength: Black: Build to a heavy Single Back Squat 5×2 Snatch @75% Red: 5×2 Clean & Jerk @75%   WOD: 5 Rounds 5 O/H Squats 200M Run Competition: (185/125) Rx: (155/105) Scaled: (75% 1RM OHS or FS)  ...

150606 – WOD

  Warm up: AbMat Waiter   Skill/Strength: Tire Flips   9am WOD: In teams of 2 or 3 complete for time. 20 Tire Flips 400M Run 40 Box Jump Over 400M Run 40 Pull-ups 400M run 40 KB Swings 20 Tire Flips   11am WOD: 20 Min AMRAP 400M Run 40 Box Jump...

150605 –WOD

  Warm up: Dynamic warm up Lunging Hip Openers Front Rack MOB   Skill/Strength: Black: Handstand walk progressions/practice Red: 200’ Handstand Walk   WOD: 22, 16, 10 reps for time of: Competition: Lunges (225/155) Strict Deficit HSPUs (6”/2”) Rx:...

150604 – “Oly Total”

  Warm Up: Lateral Drills Skill Transfers   “Oly Total” 1RM Snatch 1RM C&J   Mobility: Trap LAX Glute LAX Free...

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