Monday, June 24, 2019

Tuesday 190625

For time:
Run 400 meters
150 Double-unders
50 Burpees
Run 400 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Sunday, June 23, 2019

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.

Saturday, June 22, 2019

Sunday 190623

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

Friday, June 21, 2019

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..

Thursday, June 20, 2019

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)

Wednesday, June 19, 2019

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

Tuesday, June 18, 2019

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.

Monday, June 17, 2019

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

Sunday, June 16, 2019

Monday 190617

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

Saturday, June 15, 2019

Sunday 190616

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

Friday, June 14, 2019

Saturday 190615

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

Thursday, June 13, 2019

Friday 190614

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

Wednesday, June 12, 2019

Thursday 190613

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

Tuesday, June 11, 2019

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

Monday, June 10, 2019

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

Sunday, June 9, 2019

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

Saturday, June 8, 2019

Sunday 190609

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

Friday, June 7, 2019

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)

Thursday, June 6, 2019

Friday 190607

9-15-21 rep rounds for time of:
Back Squat (135/95)
Chest To Bar Pull-ups

Wednesday, June 5, 2019

Thursday 190606

Strength:
Dead-lift
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
7 Minute AMRAP
6 Pull-ups
5 Burpees
4 Hang Power Cleans (115/75)
3 Thrusters (115/75)

Tuesday, June 4, 2019

Wednesday 190605

3 Rounds For Time:
100 Meter Farmers Carry (2- 50lb DBs/2-35lb DBs)
15 Ring Dips
30 AbMat Sit-ups
3 Rope Climbs

Monday, June 3, 2019

Tuesday 190604

Strength:
Shoulder Press
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
21-15-9 Rep Rounds For Time:
Kettlebell Swings (55/35)
Push-ups
Kettlebell Box Step-ups (55/35)

Sunday, June 2, 2019

Monday 190603

Strength:
Back Squat
2 x 5 reps @ 75%
2 x 5 reps @ 80%
1 x 5 reps @ 85%
1 x 3 reps @ 90%
WOD:
9 Minute AMRAP:
10 Wall Balls (20/14)
20 Double-unders

Saturday, June 1, 2019

Sunday 190602

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