Monday 190617

Three rounds for time:
Run 400 meters
15 Dead-lifts (men 225lbs/women 155lbs)
12 Lateral jump over bar burpees

Sunday 190616

Closed For Father's Day.  Go Give Your Dad A Hug.

Saturday 190615

4 Rounds For Time:
Run 400 Meters
25 Knees To Elbows
10 Front Squats (135/95)

Friday 190614

20 minute AMRAP
10 Dead-lifts (225/155)
20 Kettlebell Swings (55/35)
Row 300 Meters

Thursday 190613

20 minute AMRAP
15 Sumo Dead-lift High Pull (75/55)
30 Wall Balls (20/14)

Wednesday 190612

Strength:
15 minutes to establish a 1 RM Strict Weighted Pull-up
WOD:
10 x 100 Meter Sprint Rows
Rest 1 Minute Between Efforts

Tuesday 190611

Strength:
15 minutes to work up to a heavy Squat Snatch
WOD:
“Jeremy”
21-15-9 Rep rounds for time:
Overhead Squat (95/65)
Burpees

Monday 190610

For Time:
Air Bike 1000 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Air Bike 1000 Meters
15 Hang Squat Cleans
15 Ring Dips
Air Bike 1000 Meters
9 Dead-lifts (225/155)
9 Handstand Push-ups

Sunday 190609

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190608

"Roadwork"
4 minutes to complete:
Run 400 Meters
Max Rep Burpees
4 minutes to complete:
Run 400 Meters
Max Rep Pull-ups
4 minutes to complete:
Run 400 Meters
Max Rep Air Squats
4 minutes to complete:
Run 400 Meters
Max Rep Handstand Push-ups
4 minutes to complete:
Run 400 Meters
Max Rep Medicine Ball Sit-ups(men 20lb/women 14lb)