110421 – Thursday

  • Friday, Friday, Friday! 6pm, be there. Only 2 more of these WOD’s left, and you’ve all been doing great. Our box is currently in 23rd place in SoCal, and the top 30 teams qualify for Regionals in Long Beach this June. We of course need each and every one of your help to continue rocking the WOD’s and supporting each other during them.
  • Great energy on Wednesday. For the last 6 weeks we’ve been covering skills necessary for every Games WOD and making sure everyone is fully prepared with strategy and technique. You all have impressed all the Coaches by coming in ready to tackle these WOD’s, and it shows in each and every Volt & Vixen’s performance.
  • In case you’d forgotten, Friday Night’s theme is Hawaiian Luau…come ready, there will be prizes for best dressed!
  • And now, the full instructional video for Friday night’s WOD! Check it out, then let’s crush it.


Wednesday’s WOD:

A. Power Clean

145/100#. Work on breathing and touch & go reps.

B. Toes to bar practice. 5 minutes.

C. Every minute on the minute for 12 minutes. For completion, not max effort (save your juice for Friday ya’ll!)

Minute 1: 6x Chest to Bar Pull Ups

Minute 2: 6x Thrusters (100/65#)

Continue this for 12 minutes.