071219 Friday

Posted: 07/11/2019 in Uncategorized, WOD

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

071119 Thursday

Posted: 07/10/2019 in Uncategorized, WOD

Strength:

Push Press

Build to a heavy 5

-Then-

“Bar Rescue”

5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

071019 Wednesday

Posted: 07/09/2019 in Uncategorized, WOD

“Double Header”

Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

070919 Tuesday

Posted: 07/08/2019 in Uncategorized, WOD

“Run DMC”

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

070819 Monday

Posted: 07/07/2019 in Uncategorized, WOD

Strength:

Squat Clean

Build to a heavy single.

-Then-

“Elizabeth”

21-15-9:
Squat Cleans (135/95)
Ring Dips

070719 Sunday

Posted: 07/06/2019 in Uncategorized, WOD

“State Farm”

5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run

070619 Saturday

Posted: 07/05/2019 in Uncategorized, WOD

“Nail Biter”

4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

070519 Friday

Posted: 07/04/2019 in Uncategorized, WOD

“Encore”

3 Rounds:
750 Meter Row
50 Air Squats
25 Russian Kettlebell Swings (70/53)

070419 Independence Day

Posted: 07/03/2019 in Uncategorized, WOD

Happy Independence Day!!

9am Only!!

“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

 

 

Reminder for 7/04/19

Posted: 07/03/2019 in Uncategorized, WOD

We will be having 9am only for Independence Day! See you there.