WOD: 07/09/19
“Old Town Road”
Complete as many rounds and reps as possible in 20 minutes of:
1 Rope Climb
21 DB Snatches, 50/35-lbs.
200m Run
2 Rope Climbs
15 DB Snatches, 50/35-lbs.
200m Run
3 Rope Climbs
9 DB Snatches, 50/35-lbs.
200m Run
WOD: 07/08/19
“Panama”
30 minute EMOTM:
1: Power Clean, 5 reps
2: Max Burpees over the Bar
3: Rest
WOD: 07/07/19
“Max Reps, For America”
5 rounds of:
1:00 KB swings, 53/35-lbs.
1:00 Wall-balls
1:00 Push ups
1:00 Sit-ups
1:00 Strict Pull-ups
1:00 Rest
WOD: 07/06/19
“Freedom Weekend”
Teams of 3
30 minute AMRAP:
Partner 1:
Row for Max Calories
Partner 2:
10 DB Thrusters
into 200m farmers carry, 50/35-lbs.
Partner 3:
Max Rope Climbs
*Switch upon completion of farmer’s carry.
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