Monday 190624

'Chelsea'
Every minute on the minute for 30 minutes:
5 pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed and continue as an AMRAP until 30 minutes has expired.

Sunday 190623

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

Saturday 190622

4 Person Teams
Team WOD
20 Shoulders to overhead (95/65)
20 Box Jumps (24/20)
20 Cleans (135/95)
20 Pull-ups
Bike 1K
20 Pull-ups
20 Cleans
20  Box Jumps
20 Shoulders to overhead
(start & finish at shoulders to overhead. Teammates cannot start until the person ahead of them completes all reps at their station, except for the pull-up station..

Friday 190621

In 17 minutes complete as many rounds as possible of:
300 ft Shuttle Run
40 Kettlebell Swings (men 55lbs/Women 35lbs)
300 ft Shuttle Run
20 Push-ups (hand release)

Thursday 190620

Strength:
Weighted Pull-ups
5 x 5 reps
Increase weight on each set
WOD:
50-40-30-20-10
Double-unders
24-20-16-12-8
Alternating Dumbbell Snatches

Wednesday 190619

In 10 minutes find your 1RM Thruster
Then,
For Time:
60 Thrusters (60% of your 1RM)
There is a 7 toes to bar penalty each time you put the bar down.

Tuesday 190618

For Time:
10 Handstand push-ups
20 Pull-ups
30 Medicine ball cleans (men 20lb/women 14lb)
40 AbMat sit-ups
50 Double-unders
40 AbMat sit-ups
30 Medicine ball cleans
20 Pull-ups
10 Handstand push-ups

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)