July 25, 2019

WOD

XMAS IN JULY

1 Power Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull Ups
5 T2B
6 Push Ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps
10 Wall Balls
11 KBS
12 Thrusters

July 23, 2019

Cooler weather means it’s time to push harder and give it your all!

WOD

12 Min Windows

1mi Run

-

21-15-9

100m Run

Burpees

KBS

-

9-15-21

Pull ups

Ring dips

KB Lunges

July 22, 2019

Another HOT week ahead of us!  Lots of water and proper nutrition are key.  Come in and sweat!

5RM Front Squat

WOD

12 AMRAP

1+1 Clean & Jerk (135/95)

25 Double Unders

July 16, 2019

It’s hot!  Hydration and Nutrition are the key to feeling and performing in the heat.  

And remember 

Comfort is the Enemy of Progress.  

WOD

12 min windows

Karen

-

200 Double Unders 

100 Pull Ups 

(Split anyway)

-

60 Burpee Box Overs

July 11, 2019

It's a hot one and it's going to continue!  Make sure to get enough water - 1/2 BW in Ounces and another 16oz for each hour of working out!

WOD

Conversational Pace
11 AMRAP

Row 250m
20 Lunges
10 V-Ups

5 Strict Press
8 BB Curls
10 BB Roll outs

4 KB Presses
8 KB Halo...

July 3, 2019

July 4 - 10:30A Doors - 11:00 WOD

10 OTM 
3R: 5 Power Cleans
3R: 3 Power Cleans
4R: 1 Power Cleans

WOD

20 Amrap
10/8 Cal Row
12 Wall Balls
15 Box Jump
18 Sit Ups

July 2, 2019

July 4 - 10:30A Doors - 11:00A WOD

Barbell Warm UP

Tabata Burpees

WOD
5 AMRAP

3 Squat Cleans (135/95)

6 Pull Ups

- Rest 5 Min -

-Repeat-

July 1, 2019

Welcome to a brand new week!

July 4 - 10:30A Doors - 11:00 WOD

8RM Back Squat

WOD

"Open 11.1"

10 AMRAP

30 Double Unders

15 Power Snatches (75/55)

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