Monthly Archives: June 2017

6/30/17
************************************************
Morning and afternoon classes will ALL go ahead as scheduled, however, let’s all WOD together in the evening for a little Friday Night lights session! Try to arrive by 530pm and we will get this beast of a workout done shortly after! Let’s celebrate the 30th with 30 ROUNDS!!
************************************************

WOD (for time)
“Holleyman”
30 rounds of:
5 Wall balls (20/14)
3 Handstand push-ups
1 Power clean (225/155)

6/28/17
Skill session
Double unders

WOD (EMOM 30)
EMOM 10
ODD: handstand hold (30 sec)
EVEN: plank (30 sec)
EMOM 10
ODD: 12/15 cal row
EVEN: 12 burpees
EMOM 10
ODD: KBFR hold (45 sec)
EVEN: wall sit (30 sec)

6/28/17
Strength
Front squat
Build to a heavy single

WOD (for time)
“Satan’s whiskers”
3 rounds of:
10 chest to bar
10 Front squats* (165/115)
10 burpees
*from the ground

6/27/17
Gymnastic session

WOD (for time)
3 rounds of
30 jumping lunges
20 power cleans (115/80)
10 burpees

************************************************
709ers! Tomorrows holiday schedule will be as follows…
930AM
12PM
530PM
OPEN GYM hours will go ahead as scheduled!
************************************************

6/26/17
WOD (AMRAP)
“Fight gone bad*”
3 Rounds of:
1 min Wall Balls (20/14)
1 min SDHP (75/55)
1 min Box Jumps (20)
1 min Push Press (75/55)
1 min Row
1 min Rest

*Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is permitted before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Saturday WOD (AMRAP __)
50 b
100 b
100 p
100 t
100 h
100 s
100 d
100 c
50 b

… see you all at 11

6/23/17
Core smash
Sprawl plank
Reg plank (heavy)

WOD (for time)
100 double unders
75 kettle bell swings (53/35)
50 wall balls (20/14)
40 pull ups
30 push press (115/75)
20 toes to bar
10 Front squats (115/75)

6/22/17
Gymnastics sesh

WOD (EMOM 30)
min 1 15/12 cal row
min 2 :45 shuttle run
min 3 20 SU + 20 DU
min 4 1 Round “Cindy”
min 5 :30 HS hold/Plank

Stretch sesh

6/21/17
WOD
E5MOM (5 rounds)
15 jumping lunges (each leg*)
12 thrusters (65/95)
9 bar facing burpees
*30 Alt. jumping lunges total
**record your fastest and slowest time
***inspired by CF Mayhem

Cash-out
plank (weighted)

6/20/17
Gymnastics session

WOD 1 (AHAP)
Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1

WOD 2 (for time)
500m row