Wednesday & Thursday

Wednesday & Thursday

-Remember the super awesome competition our box hosted last month? Well super awesome Volt Chris aka CVL filmed it & put this Sizzle Real together for everyone!

Even cooler? We rocked the last event so hard we were asked to host their next event on Saturday August 16! It’s at night again & it’s a partner competition!

1 guy 1 gal…team up & let’s have a blast!!!


Wednesday’s Training


A1. Overhead Squat x5 rest 30 sec [from a rack sub to Front Squat/Zercher Squat as needed]
A2. GHD Back Extension x8-10 rest 1 min
Weighted as needed only do 4 sets of A2

B. 3 rounds for time
400m run
21x Box Jump
12x OHS
Fitness: Goblet Squat + BJ & Step Down or step up step down
Performance: close to ‘nancy’ weight of 95/65 +24/20″
Sport: 135/95# + 30/24″

MAP: 7:30am & 6:30pm!

2 min on 1 min off x12 No big rest period…

1. 50m run +8x alt arm DB Snatch [4 each arm]
2. Row for Cal at 1k pace
3. 5x Box Jump & Step Down [step up as needed] + 8x KB Swing
Stations 4 5 6 are repeats of 1 2 3.  Same for 789 & 10 11 12

Start at your most challenging station & chase adaptation!


And Thursday’s Benchmark Training

Fitness Only [6:30pm – perfect for our new Volts & Vixens!]

Skill: Kipping Pull Ups

Benchmark WOD: ‘Lil Angie’

For time:

50x Pull Up/Ring Row

75x Push Ups

100x Sit ups

100x Squats



A. Best of 3 attempts standing triple jump [Single Leg Power test]

-both legs jump jump onto non-dominant leg then to dominant leg then stick the landing!

B. Angie [30 min cap]

100 reps of each for time [in order]

100 pull ups

100 push ups

100 sit ups

100 squats

Fitness: 50x Pull Ups/Ring Rows 75 Push Ups 100 sit ups 100 squats – scale through this volume as needed

Performance: As written

Sport: CtB Pull ups