WODs 10.17.16 - 10.21.16 - 11:45 FIT Bootcamp has been changed to 11:30

The 11:45 class has been changed to 11:30.  

Thank you to everyone for helping and supporting BOA! We could not do it without you!

Grinch Games is coming December 17th.........

We have a bunch of new T shirts for those that want to rep some gear. 


4 x 100 Meter Sprint rest 90 seconds between


Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge - add 10 pounds each round


Find a 1 RM of the complex

1 Clean

2 Jerks


15 Min AMRAP

1 Complex at 75% of 1 RM Above  *Bring bar back to hang before dropping to the floor.

10 Sit Ups

10 Push Ups


Back Squat

5x5 - Score load

Then with a partner complete the following:

50 Stone over shoulder

Run 800 Meters - Both athletes

50 Stone over shoulder

Row 800 Meters

30 synchronized burpees


"Morrison"   25 Min strict cap


Box Jumps 20/24

Wall Balls 20/14

KB Swings 53/35


For 20 Minutes with a team of four

1 Pull Up

Drag tire 100 feet

2 Pull ups 

Drag tire 100 feet

Keep adding a pull up each round. 

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