Nicole!

“Scrambled Eggs Super”
For Time:
50 Box Jump Overs @ 24/20
40 KBS @ 53/35
30 Goblet Squats @ 53/35
20 Toes to Bar
10 Strict Pull-ups
20 Toes to Bar
30 Goblet Squats @ 53/35
40 KBS @ 53/35
50 Box Jump Overs @ 24/20

WOD Guidance:
Today we have a fun reverse pyramid chipper featuring a whole spread of fun movements! Our goal today is to move smoothly through this one, so choose a box height that is comfy for you to cruise with, and a KB weight in the moderate range that will allow for big chunks of reps and very few or unbroken sets. For the gymnastics, we’re looking for movement options that we can repeat sets of 5, so use and ROM or assistance methods needed to achieve this. Smooth and steady is the name of the game here, so pace yourself from the start so the way back up can be as smooth as the ride down!

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Fitness is Fun!

“Spring Things”
Teams of 2
3 rounds of
200m
400m
600m
*partners alternate running efforts

WOD Guidance:
Today we have a great interval workout with a buddy for our second running workout this year. Partners will alternate efforts, with each athlete performing each distance. For example: partner 1 runs 200m, then partner 2 runs 200m. As soon as partner 2 returns, partner 1 starts their 400m, then partner 2 runs 400m. Repeat this pattern for each distance for 3 rounds.

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Adrienne demoing what the arch position should look like!

“Oh the Places You’ll Go”
3 rounds of
50/40 Calories
25 Strict Handstand Push-ups

WOD Guidance:
Today we have a gymnastics and cardio challenge featuring some machine work and strict HSPU. We’re going to treat today as a gymnastics “strength day” with a bit more focus on what we call strength endurance – meaning repeating relatively high level of output for larger sets. For today, if we’re going to get after the 25 reps as written, we should be able to repeat 5+ reps per set. If that’s not the case, we can reduce reps or find a combination of movements that will get us the desired stimulus.

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Coach Rob!

“Sunday Funday”
Every 5:00 x 4 rounds
20/15 calorie row
10 burpee box jump over, 24/20″
5 wall walks

WOD Guidance:
Today we have a fun interval style workout that will for sure be a bit of a lung and shoulder burner. What we’re looking for here is roughly 1:1 work to rest. The row should be completed in 1:15 or faster, BBJO in a similar time, and wall walks should be under 1:00. If this isn’t appropriate, adjust reps accordingly. If this is something that’s in your locker, push the pace to sprint through, and work on how quickly you can finish each round.

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Sim!

“On Beyond Zebra”
30 rounds of
5 Wall Balls
3 Toes to Bar
1 Deadlift @ 275/185

WOD Guidance:
A twist on “Holleyman” for this Saturday workout with a bit more of a challenge on the grip and midline. All movements should be unbroken on this one, and today may be a great chance for those of you that have toes to bar in smaller sets to get after them in a workout. Choose a loading on the deadlift that will be a challenging weight, but not something that will require a hype song and smelling salts. We should be able to get off of the T2B, take a breath or two, and then go. Also, if at any point during this workout you feel like you need a fresh coat of chalk on your hands, no you don’t – keep it moving here and stay consistent throughout this one!

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Kat!

“What Pet Should I Get”
For Load:
Heavy Set of 5 Push Press

AMRAP 7
10 SDHP @ 135/95
10 Push Press @ 135/95

WOD Guidance:
Another double day coming at you this week! This time focusing on some overhead movements, we’ll start by building to a heavy 5 rep push press. Once that’s done, we’ve got a workout featuring some heavier sumo deadlift high pulls and moderate load push press. Base your loading on the SDHP for this one. If we’re doing this properly, both movements should be completed in 1-2 sets each round.

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Running season is back baby!

“Bartholemew and the Oobleck”
4 rounds of
400m Run
50 Air Squats

WOD Guidance:
Short, sweet, and to the point. This one will be a leg and lung burner. First running workout of the year! Get ready to shake the rust off of those winter legs and get after this one. We’re looking for quick runs and fast air squats on this one – so push the pace and lean in to the leg burn….

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Running into the gym for WLW like…

“The Sleep Book”
For Load:
1 Clean Pull
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

10 min Clock
Up Ladder
2/2 4/4 6/6 8/8 10/10…
Power Clean @ 155/105
Box Jump Over @ 24/20

WOD Guidance:
This one is going to be a blast – some weightlifting work followed by a climbing ladder workout? What’s not to like?! Expect the weightlifting to be sub-maximal, as a high hang clean will challenge your technique and efficiency – and that’s going to be our focus for today. For the workout, choosing a loading that you could do 5-7 unbroken while fresh, but performing quick singles in the workout will be the path to success.

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Wendy!

“The Lorax”
3 rounds of
500m Row or 1000m Bike
12 DB/KB Thrusters @ 50s/35s or 53s/35s
21 Pull-ups

WOD Guidance:
Today we have a twist on “Helen” with a hint of “Fran”, and any variations of these are always a treat! Push the row hard and find a loading for the thruster that will allow you to go unbroken each round, and a pull up variation that will ideally be completed in 2 sets. This workout is all about the gas pedal, so don’t hold anything back!

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st
Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Prakash training for the upcoming baseball season, “Safe!” calls all day long!

“How the Grinch Stole Christmas”
For Time:
10-20-30-40-50
Burpees
20-40-60-80-100
Double Unders

WOD Guidance:
Today we’re kicking of Monday with a metabolic adventure that will be an out of breath and sweaty one! Burpees climb by 10 each round and the double unders are always double the burpee set. This one will need a steady pace so that you’re able to keep moving as the burpee number goes up!

Box Brief:
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st Click HERE for all details
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!