Sunday, June 30, 2019

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*

Friday, June 28, 2019

SATURDAY, 29 JUNE 2019

"Shake Weight" 
3 Rounds:
800 Meter Run
21 Toes to Bar 
30 Dumbbell Snatches (50/35)

Thursday, June 27, 2019

FRIDAY, 28 JUNE 2019

"Sicko Mode"

100/70 Calorie Row 


Directly Into...


21 Hang Squat Clean Thrusters (135/95)

Wednesday, June 26, 2019

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)



Tuesday, June 25, 2019

WEDNESDAY, 26 JUNE 2019

"Nancy"

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Monday, June 24, 2019

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

Sunday, June 23, 2019

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

Friday, June 21, 2019

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

Thursday, June 20, 2019

FRIDAY, 21 JUNE 2019


PLEASE BRING A PT BELT FOR THE RUN


"El NiƱo" 
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)

Wednesday, June 19, 2019

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

Tuesday, June 18, 2019

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

Monday, June 17, 2019

TUESDAY, 18 JUNE 2019

"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)

12 Pull-ups

Sunday, June 16, 2019

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

Friday, June 14, 2019

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)

Thursday, June 13, 2019

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)

Wednesday, June 12, 2019

THURSDAY, 13 JUNE 2019

__
"Pharmacy" 
5 Rounds:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Power Cleans (115/80)

Tuesday, June 11, 2019

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)

Monday, June 10, 2019

TUESDAY, 11 JUNE 2019

__
"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24”/20")

Sunday, June 9, 2019

MONDAY, 10 JUNE 2019

Hang Squat Snatch
Heavy Single

"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)

30 Double Unders

Friday, June 7, 2019

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)

Thursday, June 6, 2019

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

Wednesday, June 5, 2019

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) 

Tuesday, June 4, 2019

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) 

Monday, June 3, 2019

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

Sunday, June 2, 2019

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