Archive for June 2017 | Monthly archive page

6.30.17

Warm Up: Rowling 8 Min    WOD: 1k Row  3x { 20 Box Jumps      { 20 Back Squats  135/95 3x { 5 Muscle Ups       { 10 Power Cleans 135/95  Run 800m 

6.30.17

Warm Up: Rowling 8 Min    WOD: 1k Row  3x { 20 Box Jumps      { 20 Back Squats  135/95 3x { 5 Muscle Ups       { 10 Power Cleans 135/95  Run 800m 

6.28.17

SWOD: 8 Min EMOM – 3 Hang Power Snatches (70%) WOD: 14 Min Amrap 10 SHSPU 20 Front Squats 115/75 40 Double Unders   Cool Down: 4 x 30 Sec Egg hold

4th of July Schedule

The schedule for the 4th of July will be as follows: Monday 3rd of July- Regular Schedule all day Tuesday 4th of July- CLOSED ALL DAY Wednesday 5th of July and beyond- Back to Normal Schedule

6.28.17

SWOD: 8 Min EMOM – 3 Hang Power Snatches (70%) WOD: 14 Min Amrap 10 SHSPU 20 Front Squats 115/75 40 Double Unders   Cool Down: 4 x 30 Sec Egg hold

6.26.17

SWOD: 10 Min EMOM – Complex (1 PClean, 2 Front Squats, 3 Jerks) WOD: 4 Rounds for Time: 16 Shoulder to Overhead 16 Pistols (alternanting) 16/12 Cal Row Cool Down: Shoulder and Thoracic Spine Stretching

6.26.17

SWOD: 10 Min EMOM – Complex (1 PClean, 2 Front Squats, 3 Jerks) WOD: 4 Rounds for Time: 16 Shoulder to Overhead 16 Pistols (alternanting) 16/12 Cal Row Cool Down: Shoulder and Thoracic Spine Stretching

6.23.17

Warm up: Rowling SWOD: Build up to today's heavy power snatch WOD: For Time: 21-18-15-12-9-6-3 Power Snatch 95/65 C2B Pull up   Cool Down: 50 Sit ups

6.22.17

Skill: Transitions/Muscle ups    WOD: 21 Min Emom  1. 16 Reverse lunge steps  2. Max Double Unders/Max triple unders  3. 1-7 Muscle Ups 

6.21.17

Warm Up:  Ladders 4 x 20 yards WOD:  5 rounds  3 min ON 1 min OFF 3 SDLHP 135/95 6 Push Ups on DBs 9 Sit Ups with DBs *Complete rounds only Cool Down:  1 x 15-20 Strict Toes to Bar