Sunday 5.2.21

Laura!

“Sundae Fundae”
For time:
100-80-60-40-20 Double Unders
1 min Plank or Wall Sit

Option A
80-60-40-20-10
Double Unders
:45 Plank or Wall Sit

Option B
Single Unders
:30 Plank or Wall Sit

WOD Guidance
Steady on jump rope and break up plank/wall sit as needed!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
Congrats to Chris Lowe on being our Athlete of the Month for May! Check out a fun Q & A we did with Chris HERE!
May HWPO Challenge – Click HERE for all details – Starts Monday 5/3!!
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Saturday 5.1.21

Hoop!

“Lorenzo”
For time:
1000m Run
5 rounds
15 Pushups
20 Medball Cleans
21 Burpees
1000m Run

WOD Guidance
Steady run, break up push-ups/ medball cleans, and keep moving on burpees! Get after last run!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
May HWPO Challenge – Click HERE for all details – Starts Monday 5/3!!
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Friday 4.30.21

Charlene!

“Zealand”
30 rounds
5 Russian Kettlebell Swings (70/5)
3 V-Up
1 Box Jump (30/24)

WOD Guidance
Steady from the start and hold on! Pick a weight on kettlebell you can do unbroken on all rounds!

Question of the Day
Who would play you in a movie of your life?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
May HWPO Challenge – Click HERE for all details.
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Thursday 4.29.21

#TBT Alex and Jeff!

“West Bond”
Row/Bike/Ski
1 min On x 1
:30  Rest
2 min On x 2
Rest 1:00
3 min On x 3
Rest 1:30
2 min On x 2
Rest 1:00
1 min On x 1
Rest :30

WOD Guidance
Athlete’s choice of row, bike,ski! Good day to build the engine!

Question of the Day
If you were to put a fence up, would you put the good side facing in or out?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
May HWPO Challenge – Click HERE for all details.
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Wednesday 4.28.21

Nathalie, Marsha, and Lilli!

“Tecumseh”
Not for Time
Strict Pull-ups
10-9-8-7-6-5-4-3-2-1
Strict Press
1-2-3-4-5-6-7-8-9-10

Tabata Hollow Rocks

Option A
Banded Pull-ups
Load Strict Press

Option B
Reps: 6-6-6-6-6-5-4-3-2-1
Ring Row
Strict Press

WOD Guidance
Break up bigger sets into two sets! Manageable sets on pull-ups!

Question of the Day
What is your best dad joke?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Tuesday 4.27.21

Ken!

“Pierce”
3 rounds of
400m Run
12 Deadlifts  (Bodyweight)
21 Burpees

Option A
300m Run
9 Deadlifts
15 Burpees

Option B
200m Run
7 Deadlifts
9 Burpees

WOD Guidance
Pick a weight you can hold onto, keep moving on burpees, and push the run!

Question of the Day
What is the best color freeze pop?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Monday 4.26.21

Sheri!

“Osceola”
AMRAP 7
30 Double Unders
15 Hang Power Snatch (75/55)

Rest 3 minutes

AMRAP 7
30 Double Unders
15 Overhead Squat (75/55)

Option A
20 Double Unders
Hang Power Snatch/ OHS- Load

Option B
Single Unders
6 Hang Power Snatch/ OHS

WOD Guidance
Pick a weight you can hold onto, or one break, and stay steady on double unders

Question of the Day
 Do you eat M&M’s one at a time or by the handful?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Sunday 4.25.21

Joel!

“Sundae Fundae”
Tempo Back Squat
5 x 5
1311
1 – Down
3 – Bottom
1 – Stand
1 – Top

3×10 – Double KB Front Rack Lunge

5 min Wall Sit
– Every Break 10 Jump Squats

WOD Guidance
Use a working weight on the bar, same weight across, and a weight you can hold onto for all ten reps of double kb front rack lunge!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
Eddie’s Weightlifting Seminar coming up in May! Check out details HERE!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Saturday 4.24.21

Nellie!

“Lafayette”
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean
200m Run

WOD Guidance
Heavier barbell and steady pace on runs!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
“HWPO Challenge,” coming this May 2021!  More details to come!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Friday 4.23.21

Leo!

“21.5”
3 Rounds
30 Kettlebell Swings
25 Toes to Bar
20 Burpee Box Jumps

Option A
20 KBS
15 Toes to Bar
15 Burpee Box Jumps

Option B
15 KBS
10 Toes to Bar
10 Burpee Box Jumps

WOD Guidance
Lighter weight on kettlebell, break up toes to bar, and keep moving on burpee box jumps!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
“HWPO Challenge,” coming this May 2021!  More details to come!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

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