Good luck to all of our Athletes Participating at World Wide WOD today at SECF!!

Be sure to stop by there after you finish your WOD at the Box today and Show them some Support!!

 

*Just a Reminder of our Saturday Schedule:

830am: CFE and CFCore

930am: CF and Progressions

1030am: CF

1130am: FREE Community WOD

 

 

CFE:

MOB

DYNWU

For Time:

3200m Run

3 Rounds:

10 Pushups

20 Situps

30 Squats

3200m Run

 

CF:

MOB

DYNWU

WOD: For Time:

21-18-15-12-9-6-3

BB Box Step Ups (135/95) (24/20)

Front Rack Forward Lunges (135/95)

Wallballs (20/14)

Then Immediately:

400m Run

50 Dbl Unders

20 T2B

* Both Feet Must be on Top of Box at the same Time before Stepping Down to Count as 1 Rep.

For Lunges Each Lunge Counts as 1 Rep regardless of which Leg you use. Alternate Legs for a Count of 1,2,3,…NOT 1,1. 2,2. 3,3…

You will Complete the Entire 21-3 Descending Ladder before Moving onto the Run and Other Movements. Once you Finish the T2B get your Time.

 

LV1: 12″ Box Step Up No Wgt/Air Squat No Wgt/Low Wallballs Light Med Ball/Row 500m/Abmat SU

LV2: 16″ Box Step Up with DB or KBs/Lunge No Wgt/Light Wgt Full Distance WB/Row/Reg Jump Rope/Lying T2B

LV3: (95/65) (16/12)

LV4: Rx’d