Wednesday Workout: Shoulder Press, Box Jumps, DUs and Hang Power Cleans

Please fill out this survey so we can use your feedback to make the gym better!  Thanks in advance!



Shoulder Press, 3-3-3-3-3 at 80%


Level 1

3 Rounds for Time of:

  • Box Jump Step Down (20/12) x 10
  • Dumbbell Hang Power Clean (35/20) x 10
  • Jump Rope Single x 100

Level 2

3 Rounds for Time of:

  • Box Jump Step Down (30/24) x 10
  • Hang Power Clean (135/95) x 10
  • Double Under x 50


Nutrition Challenge

Good luck to those participating in the Nutrition Challenge!!  If you missed the kick-off, it’s not too late to get involved!  Please contact Scott and Chris G to schedule a time to get your pictures and measurements taken and get started this week.

Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

11 thoughts on “Wednesday Workout: Shoulder Press, Box Jumps, DUs and Hang Power Cleans

  1. Burn Class
    21,15,9 (Wall balls @14#, Box Jump @20″) Time 4:45, rest 2 min
    10, 9, 8….2,1 (Slam Ball @ 20#, Sit ups) Time 5:00, rest 2 min
    Run 800m: Time 4:33, rest all day

  2. SP @85#
    WOD 5:59 (24″/85#/DUs)

  3. SP: 85#
    WOD: 5:31rx

  4. SP: 65
    WOD: 7:46(?) Rx

  5. Strength: Power Cleans 7×5 up to 200#
    SP: 115×4, 125×2
    WOD: 10:30 subbed box step ups for jumps (30″), couldn’t string DU’s together to save my life, arms were destroyed.

  6. SP: 135#
    WOD: 7:27 (115#)

  7. SP: 55 KG 3×5 (linear progression)
    WOD: 5:55 Rx’d

  8. SP 115
    WOD: 7:45- 24″ box

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close