Monday 190701

Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
Three Rounds For Time of:
15 Squat Snatch (95lbs/65lbs)
10 Weighted Pull-up (35lbs/20lbs)

Sunday 190630

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

Saturday 190629

'Severin'
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K

Friday 190628

Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Increase weight each minute by 5-10lbs
WOD:
5 Rounds For Time:
10 Power Cleans
8 Front Rack Lunges, alternating
6 Push Presses
(men 115lbs/women 75lbs)

Thursday 190627

5 Rounds For Time:
50 Meter Farmer's Carry (2-70lb KBs/2-55lb KBs)
15 Pull-ups
Row 250 Meters

Wednesday 190626

WOD:
"Amanda"
9-7-5 Rep Rounds For Time:
Ring Muscle-up
Squat Snatch (135/95) (115/75)
Strength:
Overhead Squat
3 x 5 reps

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

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)

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)

Friday 190607

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

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)

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

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)

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

Sunday 190602

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