Saturday, July 22nd, 2017

July 21, 2017

Partner WOD
For time
Row 200 calories
60 Hang squat clean 135/95
200 Double-unders
60 Hang snatch
200 Box jumps 24/20
60 Push press
200 Wall ball 20/14

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Friday, July 21st, 2017

July 20, 2017

Skill 10min
10 Min EMOM
L-sit hold, 15 sec.
Rings, parallettes, box, floor

10-8-6-4-2
Pull ups
Deadlifts (185/125)
Lateral bar burpees

S1: Ring rows/Bar rows
RX+: Strict pull-ups, 225/155

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Thursday, July 20th, 2017

July 19, 2017

(Lift) Deload
3x8 back rack lunges

12 min AMRAP (Ladder)
Run 200m
1 Squat Clean Thrusters (135/95)
Run 200M
2 Squat Clean Thrusters (135/95)

(Add one SCT each round)

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Wednesday, July 19th, 2017

July 18, 2017

4 round tabata (8 Min)
(rotate through the movements)
Core

For Time: (25 min cap)
Row 60/50 calories
60 Burpee box jump overs
60 Wall balls
Row 40/35 calories
40 Burpee box jump overs
40 Wall balls
Row 20/16 Calories
20 Burpee Box Jump Overs

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Tuesday, July 18th, 2017

July 17, 2017

(Lift) Deload
Overhead Squat 3x10

AMRAP 10
10 Toes to bar
20 Overhead Squats (45/35)
30 Double Unders

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Monday, July 17th, 2017

July 16, 2017

Skill:

8 min EMOM
L1- 20 ft Handstand walk + 5 strict pullups
L2- 3 Wall walks + 3-5 strict pullups
L3- 20 second wall facing handstand hold + 5 ring rows

Metcon:
15 min AMRAP
500m Row
25 Situps
50 Deadlifts (135/95)

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Sunday, July 16th, 2017

July 15, 2017

For time:
100 Double Unders
50 Air Squats
25 Push Press, 95/65 lbs
-then-
2 rounds of:
60 Double Unders
30 Air Squats
15 Push Press, 95/65 lbs
-then-
3 rounds of:
40 Double Unders
20 Air Squats
10 Push Press, 95/65 lbs

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Saturday, July 15th, 2017

July 14, 2017

Partner WOD

24 min AMRAP
400m walking lunge buy in(split as needed)

-then-

20 back squats (135/95)
20 burpees
20 Cleans (135/95)
20 burpees
20 Thrusters (135/95)
200m run

One works, one rests, both run.

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Friday, July 14th, 2017

July 13, 2017

Skill 10min
EMOM 5 Min
5 Strict Pull Ups
5 Kipping Chest to Bar Pullups

8 min AMRAP
10 Handstand Pushups
20 Kettlebell Snatches
40 Double Unders

Rest 2 min-
Then-
4 Min AMRAP
5 Handstand Pushup
10 KBS
20 DU

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Thursday, July 13th, 2017

July 12, 2017

Clean 5-3-1

For Time
30 Front Squats (135/95)
30 Bar Facing Burpees
30 Front Squats (135/95)
30 Lateral Burpees over the bar

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Wednesday, July 12th, 2017

July 11, 2017

(10min Cap)

Core Work
25 Tuck Ups
100 Flutter Kicks
25 Sit Ups
100 Hello Dollys
25 Tuck Ups
100 Russian Twist
25 Sit Ups
100 Bicycles

5 rounds for time:
500m Row
50 Double Unders
200m run
20 Walking Lunges

Rx+

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Tuesday, July 11th, 2017

July 10, 2017

Push Press 5-3-1


“Scotty”
11 min AMRAP
5 Deadlifts (315/215)
18 Wall Balls (20/14)
17 Burpees over the bar.

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Monday, July 10th, 2017

July 9, 2017

Skill 10min


AMRAP 3:
15/12 Calorie Row
12 Power Snatch (95/65)
Rest 3:00

AMRAP 3:
15/12 Calorie Row
8 Power Snatch (115/80)
Rest 3:00

AMRAP 3:
15/12 Calorie Row
4 Power Snatch (135/95)


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Sunday, July 9th, 2017

July 8, 2017

21 – 15 – 9
Calorie Row
Kettlebell Swings (53/35)

21 – 15 – 9:
Calorie Row
Burpees

21 – 15 – 9:
Calorie Row
Wallballs

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Saturday, July 8th, 2017

July 7, 2017

Partner WOD

Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

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Friday, July 7th, 2017

July 6, 2017

Skill: 10 Min

16min AMRAP:
200m Run
16 Power Snatches (75/55)
20 Box Jumps (24/20″)
16 Wallballs (20/14)

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Thursday, July 6th, 2017

July 5, 2017

5-3-1
Front Squats

“Baseline”
“For Time”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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Wednesday, July 5th, 2017

July 4, 2017

Core: See below

Then:

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

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Tuesday, July 4th, 2017

July 3, 2017

Special Hours! 8:00AM & 9:15AM

Hero WOD
(8a & 9:15a classes only)

“Bull”
2 RFT:
200 Double-unders
50 Overhead Squat
50 Pull-ups
Run 1 mile

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Monday, July 3rd, 2017

July 2, 2017

5-3-1
Bench Press

3 Rounds of “Cindy”
15 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)

1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Squats

RX+: Strict

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