Thursday 5.16.19

Adi

OPEN – PERFORMANCE – FITNESS
“Dirt Road”
3 Rounds:

30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

Post Score to Comments

Box Brief
**Memorial Day Meltdown**
Weigh Ins Start Next Week
Sunday May 19th
Remember:No food, drink or exercise 3hrs prior to the In-Body

Wednesday 5.15.19

Tory

OPEN & PERFORMANCE
“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS
“Bar Star”
Teams of 3:

AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (135/95)
AMRAP Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
AMRAP Deadlifts (225/155)

Post Score to Comments

Box Brief
Almost at end of our Memorial Day Meltdown Nutrition Challenge!
Keep tracking your workouts and help our your class team!

Tuesday 5.14.19

Lindsay

OPEN & PERFORMANCE
“Undercover”
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
50/35 Calorie Bike

FITNESS
“Undercover”
3 Rounds:
15 Power Cleans (95/65)
20 Push-ups

2 Rounds:
27/21 Calorie Row
115 Single Unders

1 Round:
50/35 Calorie Bike

Post Score to Comments

Box Brief
**NUTRITION CHALLENGE**
Last two weeks!
Keep tracking workouts!
Weigh outs start next week!

Monday 5.13.19

Kari

OPEN & PERFORMANCE
“Wall Street”
3 Rounds
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

OPEN & PERFORMANCE
“Wall Street”
3 Rounds
800 Meter Run
40 Kettlebell Swings (35/26)
40 Wallballs (14/10)

Post Score to Comments

Box Brief
**End of Nutrition Challenge**
Friday May 24th!
**Memorial Day Murph**
Monday May 27th!

Sunday 5.12.19

Rich

OPEN – PERFORMANCE – FITNESS
Back Squat
Build to a Heavy Set of 5

“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

Post Score to Comments

Box Brief
Nutrition Challenge Ends May 24th!
Continue to record your workout days on the attendance board!
Scored on class attendance and body comp. change!

Saturday 5.11.19

Lindsey

OPEN – PERFORMANCE – FITNESS
“Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar

Post Score to Comments

Compare Scores HERE

Box Brief
Today! Frogman Fundraiser Swim @ Wayland Community Pool!
Lanes Open at 2pm!