Tuesday 8.1.17

21 DB Hang Power Cleans, 21 Burpees, 100 DU 15 DB Hang Power Cleans​ , 15 Burpees, 75 DU 9 DB Hang Power Cleans​ , 9 Burpees, 50 DU​​ Rx – DB(55,35),DU’s​ L1 – DB (40,20),DU’S\DT’s​ L2 – Coaches Choice

Monday 7.31.17

1,000 Meter Run 40 Pull-Ups 30 Thrusters 20 Calorie Row Rx – Pullups\(95/65) L1 – Pullups\Ring Rows\(75/45) L2 – Coaches Choice

Sunday 7.30.17

On the Minute x 8 7 Burpee Box Jumps (24/20) Rest 2:00 On the Minute x 8: 30 Double-Unders Rest 2:00 On the Minute x 8: 7 Burpee Box Jumps (24/20) Rx – DU’s\BJ (24\20) L1 – DU’s or DT\BJ (24\20) L2 – Coaches Choice

Saturday 7.29.17

Can be done Solo or in teams of 2 800m Run, 30 Power Snatches 800m Run, 30 Overhead Squats 800m Run, 30 Thrusters Rx – (95\65) L1\L2 – Coaches Choice  OR SOLO ONLY 3 RFT: 1K Row 15 Snatches Rx – (135/95​) L1\L2 – Coaches Choice

Saturday 7.29.17 – Community WOD

Community WOD @ 9:00 a.m. “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Goblet Squats Spades = Kettlebell Swings Clubs = Burpees Jokers = Plank Run Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next […]

Friday 7.28.17

3 Rounds of “Cindy”, 1 Round of DB “DT” 2 Rounds of “Cindy”, 1 Round of DB “DT” 1 Rounds of “Cindy”, 1 Round of DB “DT” 1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats 1 DB “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks  Rx – Pullups\DB (55/35)​​ […]

Thursday 7.27.17

150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Rx – DU’s\WB(20,14) L1 – DU’s or DT’s\WB(20,14) L2 – Coaches Choice

Wednesday 7.26.17

Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) Rest 4:00 1 Minute Max Cal Assault Bike

Tuesday 7.25.17

“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts 21 Box Jumps Rx – DL(Bodyweight)​\BJ(24/20″)​​ L1 – DL(50% Bodyweight)​\BJ(24/20″)​​ L2 – Coaches Choice

Monday 7.24.17

“LYNN” 5 rounds of: Max Bench Press, Bodyweight Max unbroken Pull ups* Rest 3 minutes between supersets RX – Bodyweight L1 – 50% Bodyweight L2 – Coaches Choice