Thanksgiving Day: Nov.22
9a Class Only

Tuesday, July 31, 2018

Wednesday 180801

Strength:
15 minutes to establish a 3 RM Overhead Squat
WOD:
10 minute AMRAP
30 Double-unders
15 Power Snatches (75/55)

Monday, July 30, 2018

Tuesday 180731

Four Rounds For Time:
20 Kettlebell Swings (70/55)
20 Box Jumps (24/20")
20 Wall Balls (20/14)
Run, 400 Meters

Sunday, July 29, 2018

Monday 180730

5 Rounds For Time:
10 DB Bench Press (as heavy as possible)
15 Toes To Bar
Row, 20/15 Calories

Friday, July 27, 2018

Saturday 180728

Partner WOD
Perform 5 alternating sets each of:
Run 200 meters
10 DB Squat Clean Thrusters (50/35)(35/20)
5 Burpee Pullups

* Partner 1 runs 200 meters,
* Partner 2 runs 200 meters
* Partner 1 performs 10 DB Clusters
* Partner 2 performs 10 DB Clusters
* Partner 1 performs 5 Burpee Pullups
* Partner 2 performs 5 Burpee Pullups
** Repeat for 5 total sets each

Thursday, July 26, 2018

Friday 180727

4 RoundsFor Time:
Air Bike, 20/15 Calories
12 Body Weight Dead-lifts
3 Rope Climbs

Wednesday, July 25, 2018

Thursday 180726

Strength:
Hang Power Clean
Perform a set of 2 reps every 90 seconds
Sets 1-4: Warmup sets, 40-70% 1RM
Sets 5-8: Working sets, 80-90%
WOD:
10 minute AMRAP:
7 Hang Power Cleans (135/95)
35 Double-unders

Tuesday, July 24, 2018

Wednesday 180725

20 minute AMRAP:
50' Handstand Walk
15 Toes to Bar
50' Walking Lunge - DBs held in front rack (50/35)

Monday, July 23, 2018

Tuesday 180724

Strength:
Every 30 seconds for 10 minutes:
Snatch @ 70% of 1 RM
WOD:
5 Rounds For Time
Row, 12/10 Calories
15 Wall Balls (20/14)
30 Double-unders

Sunday, July 22, 2018

Monday 180723

Strength:
Front Squat
5 X 5 reps
Increase weight on each set
WOD:
12 minute AMRAP:
Run 100 Meters
5 Burpee Box Jump Overs (24/20)
10 Pull-ups
15 Kettlebell Swings (55/35)

Friday, July 20, 2018

Saturday 180721

Partner WOD
3 Rounds For Time:
Run 400 Meters together
60 Power Cleans (95/65)
60 Box Jumps (24/20)
Partner 1 does as many power cleans while partner 2 does box jumps. Alternate back and forth until 60 reps of each exercise has been completed on each round.

Thursday, July 19, 2018

Friday 180720

Strength:
Every two minutes for 8 minutes (4 sets) of:
Shoulder Press 4 reps Go as heavy as possible
Every two minutes for 8 minutes (4 sets) of:
Push Press 4 reps
WOD:
For time:
Air Bike, 40/30 Calories
40 Burpee Pull-Ups (pull-up bar 6 inches above standing reach)

Wednesday, July 18, 2018

Thursday 180719

Strength:
Dead-lift
5 reps @ 55%,65%
Max reps @75%*
*Touch and go. No regrip.
WOD:
7 minute AMRAP
Row 200 meters
50 Double-unders

Tuesday, July 17, 2018

Wednesday 180718

For Time:
50 Sumo Deadlift High Pulls (75/55)
50 Wall Balls (20/14)
Run 400 Meters
35 Sumo Deadlift High Pulls
35 Wall Balls
Run 400 Meters
20 Sumo Deadlift High Pulls
20 Wall Balls
Run 400 Meters

Monday, July 16, 2018

Tuesday 180717

5 Rounds For Reps On Each Round
Max Rep Dumbbell Bench Press (pick weight, make it challenging)
Max Rep Strict Weighted Pull-ups (use one of your bench press DBs)
Rest 2 minutes between exercises and rounds.

Sunday, July 15, 2018

Monday 180716

Strength:
15 minutes to establish a 1RM Hang Squat Clean Thruster
WOD:
21-15-9 rep Rounds For Time
Hang Squat Clean Thruster @ 55% of 1RM
Lateral Burpees Over The Bar

Saturday, July 14, 2018

Sunday 180715

Closed. Go swimming, stand-up paddle boarding or something aquatic. Its too dang hot out.

Friday, July 13, 2018

Saturday 180714

‘Terry’
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
 Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

Thursday, July 12, 2018

Friday 180713

4 Rounds For Time
10 Burpees (jump to a target at least 6 inches above your max reach)
Run 200 Meters
20 Kettlebell Swings (55/35)
Row, men 200 M/women 150 M

Wednesday, July 11, 2018

Thursday 180712

‘Blame Patrick’
Death by Body Weight Back Squat
Rest 5 minutes
Death by 3/4 Body Weight Push Press
Rest 5 minutes
Death by 1.5x Body Weight Deadlift
For Total Reps

Tuesday, July 10, 2018

Wednesday 180711

3 Rounds For Time:
Bike 1000 Meters
21 Kettlebell Swings (55/35)
15 Pull-ups
9 Box Jump Overs (30/24)

Monday, July 9, 2018

Tuesday 180710

Strength:
Back Squat
5-5-5-5
Increase weight on each set
WOD:
12 Minutes AMRAP
15 AbMat Sit-ups
30 Air Squats
45 Double-unders

Sunday, July 8, 2018

Monday 180709

Strength:
Deadlift
3-3-3-3-3
WOD:
21-15-9 Reps for time of:
Ring Dips
Toes To Bar
Deadlift (185/115)

Friday, July 6, 2018

Saturday 180707

Partner WOD
3 Rounds For Time:
Run 400 Meters together
40 Thrusters (95/65)
40 Pull-ups
Partner 1 does as many Thrusters as possible without breaking while partner 2 does as many Pull-ups as possible without dropping from the bar. Switch when either partner breaks.
Alternate back and forth until 40 reps of each exercise have been completed on each round.

Thursday, July 5, 2018

Friday 180706

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
5 Ring Muscle-ups
10 Shoulder To Overhead (135/95)
15 Box Jumps (24/20)

Wednesday, July 4, 2018

Thursday 180705

For Time:
Row 5,000 Meters
The first 2,000 meters of the should be as fast as possible.
Your 2,000 Meter score:
6-7 minutes = 10 points
7-8 minutes = 8 points
8-9 minutes = 6 points
9-10 minutes = 4 points
10+ minutes = 2 points

Tuesday, July 3, 2018

Wednesday 180704

9a class only today

“1776”
3 person team WOD
KB swings (55/35)
Box Jumps (30/24)
Air squats
Push-ups
Burpees
Pull-ups
*goal is to complete 1776 reps total of the above movements.
Cycle through the movements in order, One athlete works at a time,  each athlete completes a minimum of 10 reps of EACH exercise before moving to next movement.
WOD has a strict 40min time cap.  See if your team can complete it!!!

Monday, July 2, 2018

Tuesday 180703

Strength:
Close Grip Bench Press
5 reps @ 55%, 65%, 75%
Max reps @ 85%
WOD:
For Time:
10-8-6-4-2
DB Squat Cleans (pick weight)
Ring Dips

Sunday, July 1, 2018

Monday 180702

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.