Friday 8/31

Wod 

“Karen”

For a Time

150 wall balls

Everyone’s favorite!!

Thursday 8/30

Wod - Rx

21-15-9

Power clean 155/105

Ring dips

Wod - Scaled

21-15-9

Power clean 115/75

Dips

Normal schedule this weekend. We will be doing this Wod during both of our morning classes.

Wednesday 8/29

Tuesday 8/28

Wod - Rx

4 rounds each for time

500m row

15 chest to bar pull ups

Rest as needed between rounds

Wod - Scaled

4 rounds each for time

500m row

10 pull ups

Rest as needed between rounds

Get those registrations in by September 7!!

Monday 8/27

Wod

Amrap 15

15 thruster 95/65

30 double unders

15 push-ups 

30 double unders

Consider donating to this benefit for kids.  We will be doing the workout this Saturday!

Friday 9/24

Wod

Emom x 15

Min 1: 15 burpee

Min 2: 15 T2B

Rest 3 min

E2mom x 5 rounds

7 BarMu or 7 pull ups

Rest 3 min

E2mom x 5 rounds

20 hspu or box hspu 

Thursday 8/23

Wod

Emom x 10

1. 6 deadlift

2. 6 front squat

Rest 3 min

Emom x 10

1. 6 hang power clean

2. 6 shoulder to overhead

Rest 3 min

Emom x 10

1. 6 power snatch

2. 6 overhead squat

Wednesday 8/22

Wod

Not for time, just get the work done

400m farmers carry 53/35

400m sled push 90/45

400m sled drag 90/45

Tuesday 8/21

Strength

Shoulder Press 5 x 5

Wod - Rx

Amrap 15

2 rope climb

30’ hs walk

Wod - Scaled

Amrap 15

15 ring row

4 wall walk

Monday 8/20

Wod

Amrap 20

400m run

25 kbs 53/35

10 burpee box jump overs 24/20

Friday 8/17

Wod - Rx

“Angie”

For Time

100 pull ups

100 push ups

100 sit ups 

100 squats

Wod - Scaled

Partner

Split reps evenly

For Time

100 pull ups

100 push ups

100 sit ups

100 squats

100 push ups

100 sit ups

100 squats

Thursday 8/16

Wod 

Amrap 4

50 double under or 50 singles

10 dumbbell deadlift

10 dumbbell squats

Rest 1 min

Amrap 4

50 double under or 50 singles

10 dumbbell hang squat clean

Rest 1 min

Amrap 4

50 double unders or 50 singles

10 dumbbell thruster 

Wednesday 8/15

Wod

Front squat 

5 x 1

We are working to a heavy single today, if that is a max for you go get it!!

Wod - “Ouch My Belly”

Tabata - 8 intervals each

Hollow Rock

V up

Superman

Tuesday 8/14

Wod - Rx

For Time

1200m run

10 muscle ups

800m run

10 muscle ups

400m run

10 muscle ups

It is appropriate to scale back the number, do BarMu or do banded muscle up transitions 

Wod - Scaled 

For Time

1200m run

30 ring rows

800m run

30 ring rows

400m run

30 ring rows

Monday 8/13

Wod - Rx

4 RFT 

25’ double kettlebell overhead walking lunge 53/35

8 burpee

25’ double kettlebell overhead walking lunge 53/35

12 toe to bar

Rest 90sec or alternate rounds with a partner

Wod - Scaled

4 RFT 

25’ double kettlebell overhead walking lunge 

8 burpee

25’ double kettlebell overhead walking lunge 

12 hanging knee raises

Rest 90sec or alternate rounds with a partner 

Friday 9/9

Wod - All Levels

5 RFT (Rx +) 4 RFT (Rx) 3 RFT (Scaled)

20/18 Row calories 

20 Box jump over

Run 400m

Thursday 8/9

Wod - Rx

18-15-12-9-6-3

Power snatch 115/80

Handstand push up

Wod - Scaled

18-15-12-9-6-3

Power snatch

Push up

Wednesday 8/8

Wod - Partner, Split reps as desired

For Time

100 wall balls 20/14

100 sit ups

100 burpee

100 sit ups

100 wall balls 20/14

 

Tuesday 8/7

Strength

Back squat 3 x 5 climbing

Wod - Rx

3 RFT 

10 deadlift 225/155

50 double unders

Wod - Scaled

3 RFT 

10 deadlift 155/105

50 double under or 100 singles 

Monday 8/6

Wod - Rx

Amrap 20

18/15 cal row

2 rope climb

10 push jerk 165/115

Wod - Scaled

Amrap 20

18/15 cal row

12 strict pull ups

10 push jerk 115/75

Friday 8/3

Wod

Overhead Squat

5 x 3

Snatch

Emom x 10

3 snatch

This will be one of those days where some of you will be able to go heavy and some of you will be lighter working on technique.

Thursday 8/2

“Bring a Friend Day”

Wod - Rx

For Time

400m run

40 push ups

60 chest to bar pull ups

40 push ups

400m run

Wod - Scaled

400m run

40 push ups

40 pull ups

40 push ups

400m run