MONDAY, 1 JULY 2019

"Fish Out of Water" 

For Time: 

2k Row

Directly Into…

10 Rounds of "Heavy Chief"

*1 Round: 

3 Power Cleans (155)

6 Push-ups

9 Air Squats*

SATURDAY, 29 JUNE 2019

"Shake Weight" 

3 Rounds:

800 Meter Run

21 Toes to Bar 

30 Dumbbell Snatches (50/35)

FRIDAY, 28 JUNE 2019

"Sicko Mode"

100/70 Calorie Row 

Directly Into...

21 Hang Squat Clean Thrusters (135/95)

THURSDAY, 27 JUNE 2019

Deadlift

Heavy Sets of 3-2-1

"Shrute Farms" 

AMRAP 14:

100 Meter Farmers Carry (50's/35's)

30 AbMat Sit-ups

100 Meter Farmers Carry (50's/35's)

15 Deadlifts (205/145)

WEDNESDAY, 26 JUNE 2019

"Nancy"

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

TUESDAY, 25 JUNE 2019

__

"Water Break" 

AMRAP 4: 

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes 

AMRAP 4: 

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes 

AMRAP 4: 

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

MONDAY, 24 JUNE 2019

Front Squat

1 Pausing Front Squat 

1 Front Squat

"Jack Daniels"

For Time: 

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

SATURDAY, 22 JUNE 2019

"Walmart"

Teams of 3

AMRAP 30:

12/9 Calorie Row

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

FRIDAY, 21 JUNE 2019

PLEASE BRING A PT BELT FOR THE RUN


"El Niño" 

For Time: 

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Run with Ball (20/14)

30 Pull-ups

20 Burpee Box Jumps (24/20)

THURSDAY, 20 JUNE 2019

The 0505 class will say farewell to Dan and his son Caleb with:

 Cindy on the Run

20 min. AMRAP

5 Pull-ups
10 Push-ups 
15 Squats
200 meter Run


The other classes are invited to do Cindy on the Run or the scheduled WOD listed below. 



"Mano y Mano"

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Prowler Push

WEDNESDAY, 19 JUNE 2019

Weightlifting Complex 

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

"Bartender" 

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

TUESDAY, 18 JUNE 2019

"Helen"

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

MONDAY, 17 JUNE 2019

__

Back Squat

3 Sets of 6

"Escape from Wonderland"

3 Rounds:

75 Double Unders 

50 Air Squats

25/18 Calorie Row

SATURDAY, 15 JUNE 2019

"Moneybags" 

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Wreck Bag Run (70/50)

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

15 Rope Climbs

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter Wreck Bag Run (70/50)

FRIDAY, 14 JUNE 2019

"Rush Hour" 

On the 4:00 x 5 Rounds:

14/10 Calorie Row

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

THURSDAY, 13 JUNE 2019

__

"Pharmacy" 

5 Rounds:

100' Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Power Cleans (115/80)

WEDNESDAY, 12 JUNE 2019

Thruster

Build to a Heavy 3 

"Chest Hair" 

For Time: 

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

TUESDAY, 11 JUNE 2019

__

"The Good Life"

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24”/20")

MONDAY, 10 JUNE 2019

Hang Squat Snatch

Heavy Single

"High Heels"

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

SATURDAY, 8 JUNE 2019

"Gut Check" 

Teams of 3

For Time (25 Minute Cap): 

200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar 

50 Box Jump Overs (24”/20”)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24”/20”)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24”/20”) 

50 Thrusters (135/95)

FRIDAY, 7 JUNE 2019

"Deck of Cards"

For Time: 

52 Cards 

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

THURSDAY, 6 JUNE 2019

Deadlift

Heavy Set of 5

"Tail Lights" 

Teams of 3 (For Time | 25 Minute Cap) 

100 Deadlifts (135/95)

400 Meter Prowler Push (45/35) 

75 Deadlifts (185/135)

400 Meter Prowler Push (45/35) 

50 Deadlifts (225/155)

400 Meter Prowler Push (45/35) 

WEDNESDAY, 5 JUNE 2019

"Slap Happy"

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20) 

TUESDAY, 4 JUNE 2019

Hang Power Clean + Power Clean

Build to a Heavy Complex

"Power Ranger" 

For Time: 

15 Power Cleans (155/105)
600 Meter Run

10 Power Cleans (155/105)
400 Meter Run

5 Power Cleans (155/105)
200 Meter Run

MONDAY, 3 JUNE 2019

"Eighteen Wheeler"

AMRAP 18:

12/9 Calorie Row

15 Wallballs (20/14) outside or 15 Medball Cleans

12 KB Snatches (50/35)

9 Toes to Bar