WOD: 07/14/19

“Last Dance with Mary Jane”

For time:

50 air squats 

10 burpees

40 sit-ups

10 burpees

30 lunges

10 burpees

20 kettlebell swings 

10 burpees 

10 Reverse Burpees

10 burpees

20 kB swings 

10 burpees

30 lunges

10 burpees

40 sit-ups

10 burpees

50 air squats

Iron Beaver Summer Slam

Weightlifting all Day! Come hang out and watch!

WOD: 7/12/19

Practice Muscle-ups and Handstand Push-ups for 20 minutes.

“Poker Face”

For time:
400m run
12 Ring muscle ups
21 Strict HSPU

400m run
9 Ring muscle ups
15 Strict HSPU

400m run 
6 Ring muscle ups
9 Strict HSPU

Announcement:

No Saturday Class (7/13)

On account of the Iron Beaver Summer Slam

Weightlifting all Day! Come hang out and watch!

WOD: 07/11/19

“Billie Jean”
For max reps:
Tabata Row
Rest 1 minute
Tabata Push Press, 95/65-lbs.
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Russian KB Swing, 70/53-lbs.
Rest 1 minute
Tabata Row

Listen to more Michael Jackson: https://MichaelJackson.lnk.to/Stream!bjo ""Billie Jean"" was the first short film made for 'Thriller,' the biggest-selling album of all time. The short film for this No. 1 single, directed by Steve Barron, made history as the first video by a black artist to receive heavy rotation on MTV, and was later ranked by the network as one of the 100 greatest music videos of all time.

WOD: 07/10/19

“Eye of the Tiger”
For time:
100-80-60-40-20 reps of: Double -unders
50-40-30-20-10 reps of: Wall-balls, 20/14-lb.

Survivor's official music video for 'Eye Of The Tiger'. Click to listen to Survivor on Spotify: http://smarturl.it/SurvSpot?IQid=Surv... As featured on Ultimate Survivor. Click to buy the track or album via iTunes: http://smarturl.it/UltSurviTunes?IQid... Google Play: http://smarturl.it/SurvEOTTplay?IQid=... Amazon: http://smarturl.it/UltSurvAmz?IQid=Su... More from Survivor Burning Heart: https://youtu.be/Kc71KZG87X4 I Can't Hold Back: https://youtu.be/GaMcsKtBDwE The Search IsOver: https://youtu.be/xELTfJ-ZVBc More great classic rock videos here: http://smarturl.it/ClassicRocks?IQid=...

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