July 7th, 2015 WOD

Posted: July 7, 2015 in Uncategorized

Skill Warm-Up (12min EMOM):

– 0/Even minutes: 8 Strict T2B

– Odd minutes: 30s HS Hold

Then:

Team WOD, relay style, for time:

– 1000m Row

– 25 S2OH (105/75lbs)

– 15 PullUps

*All athletes except the first may not move to the next exercise until the athlete in front of them completes their respective exercise (For example: Athlete B cannot start pullups until Athlete A has completed them).

July 6th, 2015 WOD

Posted: July 6, 2015 in Uncategorized

5×1 Squat Clean + Hang Squat Clean

Then:

4 Sets:

– 45s Jumping Lunges (Bar back racked; choose your weight or no weight)

– 45s Rest

– 45s Ring Pushups

– 45s Rest

July 5th, 2015 REST DAY

Posted: July 5, 2015 in Uncategorized

4th of JulyWe will not be hosting classes today in honor of the 4th of July.  Have some fun today doing “your sport” – play with your kids, go for a hike, paddle board, run a 5k, play some cornhole at a BBQ – enjoy your holiday!

July 3rd, 2015 WOD

Posted: July 3, 2015 in Uncategorized

5-5-3-3-1-1 Strict Press

(from rack; build each set; 20min cap)

Then:

10min EMOM:

– 7 KBS (53/35lbs)

– 4 Burpees

July 2nd, 2015 WOD

Posted: July 2, 2015 in Uncategorized

18min AMRAP:

– 10 Sumo Deadlift High Pull (105/75lbs)

– 15 Box Jumps (30/24″)

– 30 Double Unders

July 1st, 2015 REST DAY

Posted: July 1, 2015 in Uncategorized