Archive for June 2018 | Monthly archive page

6.29.18

Pat Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge 75/55 25 push-ups 50-ft. front-rack lunge 75/55 35 Min time cap  

6.28.18

warm up: 5x 2 wall climbs, 10 ball cleans  wod: 20 min EMOM 0-5  4,8,12,16,20 HSPU 5-10  5,10,15,20,25 Wall balls  10-15  4,8,12,16,20 Burpee box jump  15-20  2,4,6,8,10 Power clean & jerk   Cool down: 50 sit ups   

Fourth of July Schedule

This year for the fourth of July we will be closed all day. Regular schedule throughout the week, Monday 7/2- Normal Schedule Tuesday 7/3- Normal Schedule Wednesday 7/4- Closed all day Thursday – Sunday – Normal Schedule

6.27.18

Warm-up: 4 Rounds 5 Turkish Gettups 20/16 Cal Airdyne WOD: For Time: Run 800m 30 Front Squats 135/95 15 Ring Muscle Ups Run 400 20 Front Squats 135/95 10 Ring Muscle Ups Run 200m 10 Front Squats 135/95 5 Ring Muscle Ups Run 100m 20 Min Cap Cool Down: 10-30 Strict T2B

6.26.18

SWOD: 10 min EMOM 1 squat snatch + 2 overhead squats (building up through the sets) WOD: 4 x 3 min on, 1 min rest Row 20/16 calories 20 deadlifts 225/155 max sit ups in remaining time *feet anchored by dumbbells Cool Down: 3 x 20 russian twists, 20 2 count flutter kicks 

6.25.18

Warm up: 5 min Amrap  100 Singles 50 Doubles 25 Triples WOD: 10 Rounds for Time: 100m Run 10 DB Snatch 50/35 10 Toes 2 Bar Cool Down: Tabata Egg Holds

6.25.18

Warm up: 5 min Amrap  100 Singles 50 Doubles 25 Triples WOD: 10 Rounds for Time: 100m Run 10 DB Snatch 50/35 10 Toes 2 Bar Cool Down: Tabata Egg Holds

6.22.18

"Santiago" 7 Rounds for Time: 18 DB Hang Squat Cleans 50/35 18 Pull ups 10 Power Cleans 135/95 10 HSPU

6.21.18

Warm up: 4×20 yrd ladders  Wod: 4 Rounds for Time  run 200m 25 thrusters 95/65  rnd 1: 50 push ups (DBs)  rnd 2: 50 sit ups (DBs) rnd 3: 50 pistols  rnd 4: 50 burpees  Cool down: 20 sec L-hang

6.20.18

SWOD: 25 Double Unders + 5 Deadlifts (60-70%) WOD: 9 Rounds for Time: 5 Power Snatch 115/75 15 Wall Balls ***After 3 Rounds take a 2 min Rest ***After 6 Rounds take a 2 min Rest Cool Down: 3 Rounds 10 V-ups 20 Russian Twists