Monthly Archives: July 2018

8/1/18
Regatta Roulette!
It looks like the 200th Regatta will go ahead tomorrow with the beautiful forecast, so head out (or stay in) and enjoy your day!
Though we will not be following our regular schedule, if you feel the adrenaline kick in, feel free to stop into OPEN gym tomorrow from 9AM-9PM!! Pop in, sign your name on the whiteboard and have a good sweat!!

7/31/18
EMOM 10
2 Push Press

WOD (for time)
Teams of 3
5 rds EACH
20/15 Cal. Row
10/8 Cal. Bike
5 burpees

*Partner 1 goes through 1 round completely, then partner 2 follows…etc for 5 full rounds EACH!

7/30/18
WOD (AMRAP 30)
“July the 30th”
400 meter run
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

7/27/18
WOD (AMRAP 23)
“Annie 23*”
10 Power Snatch (75/115)
23 situps
10 pistols
23 pull-ups
10 squat clean and jerk (75/115)
727 meter row
*Happy birthday Annie!! She has been dying to create a WOD that isn’t DU and situps (though there are a couple in there 🤔). What a better way then on her birthday! You can thank her later… and wish her a HBD!!

7/26/18
Snatch pull
3-3-3-3-3

WOD (for time)
500 meter row

Core SMASH!!

7/25/18
WOD (for time)
“Fire Alarm”
3 Rounds “Bergeron Beep Test”
50/40 Calorie Row
3 Rounds “Bergeron Beep Test”
50/40 Calorie Row
3 Rounds “Bergeron Beep Test”

“Bergeron Beep Test”
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

7/24/18
WOD (AMRAP 10)
10 deadlifts (95/65)
10 hang power cleans (95/65)
10 front squats (95/65)
10 push press (95/65)
*if you drop the bar you must immediately perform 5 burpees.

7/23/18
WOD (for time)
800m run
30 wall balls
30 pull-ups
1000m row
30 wall balls
30 toes to bar
50/40 calorie assault bike
30 wall balls
30 handstand push ups

7/21/18
Friday put you in the cement mixer…. on saturday you’ll need to grind your way out! See you at 11AM for a surprise WOD!

7/20/18
WOD (for slowest time)
“Cement Mixer”
E3MOM x 7
400 Meter Run
12 Toes to Bar