Monthly Archives: July 2017

7/31/17
WOD (for time) (1 bar)
21 UB Deadlifts (135/95)
10 Burpees
18 UB Deadlifts (155/115)
10 Burpees
15 UB Deadlifts (185/135)
10 Burpees
12 UB Deadlifts (225/165)
10 Burpees
9 UB Deadlifts (255/185)
10 Burpees
6 UB Deadlifts (295/205)
10 Burpees
3 UB Deadlifts (315/225)
10 Burpees
*20 burpees must be completed, instead of 10, following a round that is not unbroken
**courtesy of cf mayhem!

Saturday partner WOD(s)
AMRAP 12
Then…
“Some” rds for time…

See you all at 11!

7/28/17
WOD (for time)
“Fri-Ane”
21-15-9
Deadlifts (225/155)
Thrusters (95/65)
Then…
28 burpees

7/27/17
WOD
Tabata =(8 x :20 ON/:10 OFF)
1) Air Squats
2) Burpees
3) Sit ups
4) Calorie Row
5) Hollow hold
*Complete all 8 intervals before progressing to next movement.
**Score = Lowest reps/cals/seconds for each movement

7/26/17
Weightlifting Wednesday
Snatch pull (hang)
3-3-3-3-3
Power snatch (hang)
2-2-2-2-2
Snatch dead
2-2-2-2-2

7/25/17
WOD (for time)
5 rounds of:
20 jumping lunges
10 power cleans (135/95)
10 barbell burpees

7/24/17
Strength
Back squat
Find 1RM

WOD (for time)
10-9-8-7-6-5-4-3-2-1
kettlebell swings (35/53)
Goblet squat (35/53)
Then…
Run 400m
Then…
10-9-8-7-6-5-4-3-2-1
Push-ups
Pull-ups
Then…
Row 500m

Saturday partner WOD [AMRAP 35]
AMRAP 10
“You go, I go”
8 Front squats (135/95)
4 burpees
AMRAP 15
“You go, I go”
200m row
200m run
AMRAP 10
“You go, I go”
20 jumping lunges
10 push ups
5 Deadlift (225/155)
*Perform as many rounds and reps as possible in each AMRAP!

7/21/17
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All morning and afternoon classes WILL go ahead as scheduled, but let’s have a Friday Night Light’s session tonight! Rather then 530pm and 630pm we will START the WOD at 6:00PM! HOPE TO SEE EVERYONE THERE!!!
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WOD (AMRAP 20)
“Open Test”
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

7/20/17
Gymnastic WORK

WOD (EMOM 30)
min 1&2 – run
min 3 – Jumping lunges
min 4 – burpees
min 5 – 4 heavy…