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9
Aug
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Friday 8-10-18

Gym Closed, This Saturday and Sunday 

WOD

“Dirty Thirty”

  • For Time
  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lb)
  • 30 Back Extensions
  • 30 Wall Balls (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders

8
Aug
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Thursday 8-9-18

scheduling announcements:

Gym Closed, August 11th and 12th

Gym Closed, October 13th and 14th

WOD

OPEN & PERFORMANCE
AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
200 Meter Farmer Carry (50/35 Dumbbells)
FITNESS
AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (35/25)
1 Rope Climb
200 Meter Farmer Carry (50/35 Dumbbells)

7
Aug
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Wednesday 8-8-18

scheduling announcements:

Gym Closed, August 11th and 12th

Gym Closed, October 13th and 14th

WOD

OPEN & PERFORMANCE
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

FITNESS
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

6
Aug
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Tuesday 8-7-18

scheduling announcements:

Gym Closed, August 11th and 12th

Gym Closed, October 13th and 14th

WOD

OPEN & PERFORMANCE
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run
FITNESS
For Time:
21 Overhead Squats (75/55)
200 Meter Run
21 Thrusters (75/55)
200 Meter Run
15 Overhead Squats (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
9 Overhead Squats (75/55)
200 Meter Run
9 Thrusters (75/55)
200 Meter Run

5
Aug
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0 Comments
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Monday 8-6-18

scheduling announcements:

Gym Closed, August 11th and 12th

Gym Closed, October 13th and 14th

WOD

OPEN & PERFORMANCE
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/16)
1,200 Meter Run
FITNESS
For Time:
400 Single Unders
1,500 Meter Row
100 Wallballs (16/10)
1,200 Meter Run

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