WOD: 07/05/19
“Home of the Brave”
16 minute AMRAP:
40 Double-unders
20 Single DB hang clean and jerks 50/35
40 Dounde-unders
20 Toes to bar
Class at 10am ONLY
All other classes are cancelled!
WOD: 07/04/19
“Happy Birthday America”
17:76 AMRAP of:
7 Handstand Push-ups
4 Strict Pull-ups
19 Thrusters, 45/35-lbs.
Then,
Cash Out:
Teams of 3
For time:
Row 1776 Meters
*One partner rows, one partner must be holding a handstand, one rests. Switch as needed.
Announcement:
July 4th, Class at 10am Only!
All other Classes July 4th (Thursday) are cancelled.
WOD: 07/03/19
Find a Heavy 1RM Hang Power Snatch
“Red, White, and Blue”
For Time:
50-35-20
Alt Dumbbell Snatches 50/35-lbs.
Box jumps, 24”/20”
WOD: 07/02/19
“These Colors Don’t Run”
3 rounds Each for Time of:
400m run
:30 rest
400m run
:30 rest
400m run
2 minute rest between rounds
Announcement:
Thursday, July 4th all normal Classes are cancelled.
There will be a Special July 4th Class at 10am!
WOD: 07/01/19
“Stars and Stripes”
Every 4 minutes for 5 rounds:
18 Deadlifts
12 Hang Power Cleans
6 Push Jerks
*155/105-lbs.
Hamid’s Going Away WOD was a blast!!!
WOD: 06/30/19
25 minute AMRAP of:
Annie,
Directly into,
Max Rounds of Cindy
WOD: 06/29/19
Super Syncro Saturday
5 rounds for time:
400m Run
20 Syncro Wall-balls, 20/14-lbs.
20 Syncro DB Snatches, 50/35-lbs.
WOD: 06/28/19
Front Squat 3-3-3-3-3 reps
*Between sets: DB Walking Lunge, 20 steps
Strict Press 3-3-3-3-3 reps
*Between sets: DB Floor Press, 15 reps
Front Squats with Friends!!!
WOD: 06/27/19
“Chips Ahoy!”
Complete as many reps as possible in 20 minutes of:
10 Power Cleans, 185/135-lbs.
20 Burpees
30 Pull-ups
40 Walking Lunges
50 Sit-ups
HAMIDREZA IS MOVING AWAY AND WE ARE GOING TO HAVE A SPECIAL ENDURANCE CLUB THIS FRIDAY TO SEND HIM OFF RIGHT! IF YOU KNEW HAMID, IF YOU ARE AN ENDURANCE CLUB REGULAR, OR IF THIS JUST SOUNDS FUN THEN BE THERE 6/28 AT 5:30PM!
WOD: 06/26/19
“Ex Machina”
Each for Time, in any order:
Bike 2500m
Row 1500m
Ski 1000m
Row 500m
