Wednesday 8/1

Wod

10 RFT 

300m row

Rest 1.15

Don’t skip the days that are needed the most.  If we have more than a 10 person class then we will designate some people to run instead.  This is meant to be done with a partner.  You will alternate back and forth until you both have completed 10 rounds.

Tuesday 7/31

Wod - Rx

Amrap 15

40 double unders

20 kettlebell swings 70/53

10 burpee

Wod - Scaled 

Amrap 15

80 single under

20 kettlebell swing

10 burpee 

Monday 7/30

Wod - Rx

10 rounds

1 min on / 2 min off

25 air squats

Max clean and jerk 155/105

Wod - Scaled

10 rounds

1 min on / 2 min off

20 air squats

Max clean and jerk 135/95

Friday 7/27

Wod - Rx

3 RFT 

90 double unders

30 wall ball 20/14

15 pull ups

Wod - Scaled

3 RFT 

45 double unders

30 wall ball 20/14

15 pull ups or 15 ring rows

Thursday 7/26

Wod - All Levels

Amrap 15

10 Dumbell Power Snatch (Right Arm)

Right Arm DB Overhead Walking Lunge 30 ft 

10 Dumbell Power Snatch (Left Arm)

Left Arm DB Overhead Walking Lunge 30 ft

Pick the heaviest dumbbell you can move efficiently today.  If you end up with way less reps than most of the people then you probably picked a weight that was too heavy.

Challenge yourself to learn what you’re capable of, set your ego aside a little bit and get more work done.  Heavier is not better... faster, more intense, and more work completed is better.

Wednesday 7/25

“Weightlifting Wednesday”

4 rounds

Start a new round every 5 min

1 round =

5 deadlift + 5 hang squat clean + 5 push jerk + 5 front squat 

The bar does not stop and is not dropped for the entire 20 rep set.  You can pause if needed, otherwise keep moving.

Tuesday 7/24

Wod - Rx

Double Tabata

5 rounds

40 sec on 20 sec off

Score is least reps in any round

Abmat sit up

Hspu

Box jump 24/20

Wod - Scaled

Double Tabata

5 rounds

40 sec on 20 sec off

Score is least reps in any round

Abmat sit up

Push up

Box jump 24/20

Monday 7/23

Wod

“Jackie”

For Time

1000m row

50 thrusters 45/35

30 pull ups

Friday 7/20

Wod - Rx

Amrap 17

400m run

50 double unders

Wod - Scaled

Amrap 17

400m run

100 singles

Thursday 7/19

Wod - Rx

12-9-6

Clean 185/135

6-4-2

Muscle up or low ring muscle up transition

Wod - Scaled

12-9-6

Clean (pick load)

24-18-12

Pull up

Dips

Wednesday 7/18

Wod

Amrap 7

10 kettlebell swing 53/35

10 burpee

The last couple days have been long and heavy.. shut out the noise and turn the intensity up to 100!!

Tuesday 7/17

Wod - Rx

5 rounds

30 wall ball 20/14

5 squat snatch - pick heavy load

Rest 2 min

Wod - Scaled

5 rounds

20 wall ball 20/14

5 squat snatch - pick heavy load

Rest 2 min

Monday 7/16

Wod - Rx

3 RFT 

1000m row or 800m run

42 single dumbbell hang  clean and jerk 50/35

21 t2b

Wod - Scaled

3 RFT 

800m row or 600m run

42 single dumbbell hang clean and jerk 

21 hanging knee raise

Friday 7/13

“Weightlifting Friday”

Front squat 5 x 3 climbing

This is all we got on the menu today.  We will warm up good and lift heavy!! Get your mind right!!

Thursday 7/12

Wod

Amrap 18

400m run

20 medball straight leg sit ups 20/14

10 burpee box jumps 24/20

Wednesday 7/11

Wod - Rx

Rowing 

5 x 1000m

Rest 3 min

Wod - Scaled

Rowing 

3 x 1000m

Tuesday 7/10

Wod - Rx

Amrap 14

12 walking front rack lunges 155/105

10 chest to bar pull ups

Wod - Scaled

Amrap 14

12 walking front rack lunges (pick load)

10 pull ups - use band if needed

You will do this workout with a partner or rest 1:1. Meaning with a partner, you will do one round and then your partner will do one round. If you don’t have a partner, you will do a round and then rest the same amount of time it took you to do that round before you start your next round.

Monday 7/9

Wod - Rx

5 RFT

50 double under

20 dumbbell snatch 50/35

10 burpee over dumbbell

Wod - Scaled

5 RFT 

25 double under or 100 singles

20 dumbbell snatch (Pick load)

10 burpee over dumbbell

Friday 7/6

Thursday 7/5

“Hero Week”

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Tuesday 7/3

Hero Week

“Randy”

For Time

75 power snatch 75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Monday 7/2

“Hero Week”

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.