Wednesday 1 August:

"Jackie"
1000m Row
50 Thrusters 45/45
30 Pullups

RX: 45#

B: 45#

C: 30#

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Tuesday 31 July:

For Time:
50x Double Unders
9x Deadlifts
50x Double Unders
15x Deadlifts
50x Double Unders
21x Deadlifts
50x Double Under

Deadlifts RX: 225/155/ B: 195/135/ C: 155/105
Double Under Scale: You will attempt a double under. Each Double Under attempt counts as a rep. NOT A SINGLE!

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For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

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Each member of the team will complete one of the following as a relay for time.
(3 Males, 3 Females per team)

Female 1
"Elizabeth"
21-15-9 reps of:
95 pound Clean
Ring dips

Female 2
"Fran"
21-15-9 reps of:
65 pound Thruster
Pull-ups

Female 3
"Isabel"
95 pound Snatch, 30 reps

Male 1
"Grace"
135 pound Clean and Jerk, 30 reps

Male 2
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Male 3
"Karen"
150 Wallball shots, 20 pound ball

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1-rep Clean every 30 seconds with progressively heavier barbells
(Starting weight is 115/85 and go up 10# each bar)

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Wednesday 25 July:

Three rounds for time of:

8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

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Teams and Games WOD Mix UP:

2-Rep Max Front Squat(Go up till you PR or find your 2 REP MAX)

THEN

Shuttle Sprint
50 Yards and Back then,
100 Yards and Back

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Regional WOD 12.6

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups

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Friday July 20:

Regional Team WOD 12.4

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Post team and time to comment

Regional WOD 12.5

Snatch Ladder with double unders

(don't sweat we are not starting a 155)
Start with the bar and add 5# each round. You have 50 seconds to complete 20 double unders and one snatch then a 10 sec "reset" time.

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Regional WOD 12.3

10 one arm snatch (100/70)
Sprint

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Regional Workout 12.2

For time:
2k Row
50 pistols, alternating
30 Hang Power Cleans (225/135)

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Regional Workout 12.1

"Diane"
21-15-9
Deadlifts (225/155)
HSPU

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Team Event!!!
In teams of 2 complete the following for time:
50 KBS (1.5/1)
50 Burpees
50 Pullups
50 Ring Dips
4 x 400m Relay
50 Box Jumps
50 Burpees
50 Wallball (20/14)

Tabata Goat x 2
Pick a Goat (based on individual)

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Death by Squat Clean (155/115)
FULL SQUAT!!

Rest 5min

Death by Power Clean (135/95)

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***Foundations tomorrow at 1730**
***No foundations on Friday***

7min AMRAP
10 GHD
10 Thrusters (95/65)
2 Rope Climbs 15’

Rest 2 min

7min Row
20 sec all out/40 sec active recovery (keep flywheel moving)

Rest 2 min

Tabata Goat x 2
Pick a goat (based on individual)

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Back Squats
3-3-3-3-3
Go Heavy!
4 x Depth Drops after each set (except last)

Rest 10 min

4 RFT
100m Shuttle Run
20 Pullups
50 Double Unders

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For time
Row 1000m
25x Deadlifts (225/155)
50x WB (20/14)
Run 800m

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For Time:
25 HSPU
50 Sit Ups
100 Double Unders
Run 400m
100 air squats
50 KB Swings (1.5/1.0)
25 Ring Dips

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***NO CLASSES TOMORROW**But here is a WOD for you :)!!!
Wednesday 4 JULY INDEPENDENCE DAY!!:

21-15-9
Hang Power Clean (135/105)
Knees to Elbow
Box Jumps (30/24)

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Push Press
2-2-2-2-2
25 Double Unders must be completed before moving on to the next set

"THAN"!!!!

30-20-10
Burpees
Pistols

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***No Classes or Foundations on Wednesday***
***Shirts are now on PRE-SALE!!***

3 RFT:

30x Wallballs (20/14)
30x Snatchs (75/45)

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***0530 Classes start tomorrow***
***No Classes or Foundations on Wednesday***