WOD

This WOD is dedicated to our friend Garth Thompson, 25, of Belmar. If you’ve been to a few of our parties here at the box you’ve probably seen Garth hanging out. He may have been wearing a ridiculous Annie inspired wig or swinging from the I-beams.

“Garth” (3/17/89 – 7/19/14)
25 Burpees
then:
7-19-14
Goblet Squats (70#/53#)
American Swings (70#/53#)
Ring Dips
Toes To Bar
Hang Power Cleans (135#/95#)
then:
25 Burpees

Opener:
10 Broad Jumps Single Max Distance

Headliner:
6 Rounds
6 HSPUs
6 Chest-to-bar Pull-ups
6 Box Jumps 30″/24″

After Party:
3 Rounds
:30 Hollow-body Rock
Rest :30

Strength:
Deadlift 5-3-1-1-1

Metcon:
AMRAP12 (53#/35#)
6r/6l Russian Swings
6r/6l Shoulder to Overhead
6r/6l Lunges
6r/6l 1-Arm Row

AMRAP2 – Russian Twist (53#/35#)

Strength:
6RM Hang Power Clean

Metcon:
5 Rounds
4 Hang Squat Cleans (185#/135#)
200m Run

Finisher:
AMRAP2 – HRPU

Opener:
1k Row

Headliner:
AMRAP7
T2B
Burpees
3/3, 6/6, 9/9, etc.

After Party:
1k Row

Strength:
Shoulder Press 5-3-1-1-1

Metcon:
For time
10-9-8-7-6-5-4-3-2-1
SDHP (115#/75#)
1-2-3-4-5-6-7-8-9-10
Back Squats (115#/75#)
20 Double Unders after every round

Awesome job to all of our teams in the Warrior Challenge! You guys crushed it, so proud! And an extra special shout out to the 8th Ave Warriors for taking first in the coed division, you guys rock!!

Barbell Club 10am-11am
Open Gym 11am-1pm

Closed today for the Warrior Challenge. Good luck to all of our teams competing!

Sunday’s schedule will be:
Barbell Club 10am-11am
Open Gym 11am-1pm

Strength:
Deadlift 3-3-3

Metcon:
AMRAP16 – Partner WOD
P1: 200m Run
2 Rope Climbs (15′)
P2: Turkish Getups, max reps (53#/35#)
Partners switch after 200m Run and 2 Rope Climbs. Score is total getups.

Hey Guys! Just a heads up that we’ll be closed this Saturday for the Warrior Challenge. Come out and support, Avon Beach 8am.

Opener:
4 Rounds
Partner Band Sprints

Headliner:
4 Rounds
12 Pistols
9 Hang Power Cleans (135#/95#)
6 Muscle Ups

After Party:
2 Minutes – Hollow Body Hold