Saturday June 8, 2019
In teams of 2, with one partner working at a time, complete for time: Run 1080 meters as a team (camana bay hill run) 50 Push Press 115/75 100 Box Jumps 24/20 50 Front Squats 115/75 100 Sit-ups 50 Hang Power Cleans 115/75
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Friday June 7, 2019
For Time: 100 Double Unders 50 Toes to Bar 400 Meter Run 30 Deadlifts 225/155 20 Lateral Burpees over Bar 10 Muscle-ups
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Thursday June 6, 2019
“Warm Up” Run 400 meters 20 Wall Ball Shots 20/14 Then: ”Chest to Bar Jackie” Row 1000 meters 50 Thrusters 45/35 30 Chest to Bar Pull-ups
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Wednesday June 5, 2019
21-18-15-12-9-6-3 reps for time of: KB Swings 53/35 Burpees Sit-ups
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Tuesday June 4, 2019
On the minute every minute for 8 minutes: Squat Snatch x 1-2 reps. Then: For time: Run 1 mile 100 Push-ups 10 Squat Snatches 145/100
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Monday June 3, 2019
“Warm Up” Run 400 meters 12 Strict Pull-ups Then: For Time: Run 800 meters 21 Power Cleans 95/65 15 Thrusters 95/65 Run 400 meters 15 Power Cleans 12 Thrusters Run 200 meters 9 Power Cleans 9 Thrusters
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Saturday June 1, 2019
Reminder: If you are not participating in the June Nutrition Challenge, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already. June Nutrition Challenge Workout: For time: 60 Wall Ball Shots 20/14 50 Burpees 40 Pull-ups 30 Squat Cleans 115/80 20 Push-ups
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Friday May 31, 2019
Shoulder Press: 2-2-2-2-2-2 Then: For Time: Run 400 meters 40 Wall Ball 20/14 15 Strict Pull-ups Run 400 meters 30 Wall Ball 12 Strict Pull-ups Run 400 meters 20 Wall Ball 9 Strict Pull-ups
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Thursday May 30, 2019
5 Rounds For Time of: 15 Push-ups 15 Dumbbell Snatches 30 Double Unders 30 Air Squats
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Wednesday May 29, 2019
5 Rounds for time: 5 Hang Power Cleans 165/110 15 Pull-ups 20 Weighted Sit-ups
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Tuesday May 28, 2019
For Time: Run 800 meters 20 Overhead Squats 95/65 40 Push Press 95/65 Run 400 meters 15 Overhead Squats 95/65 30 Push Press 95/65 Run 200 meters 10 Overhead Squats 95/65 20 Push Press 95/65
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Monday May 27, 2019
Every Minute on the Minute for 8 Minutes: Power Clean + 2 Front Squats. Then: AMRAP in 13 Minutes of: 12 Overhead Lunges 45/25 6 Power Cleans 155/105 8 Toes to Bar
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Saturday May 25, 2019
“Beach WOD” 20 Minute AMRAP: 50 Meter Swim 10 Push ups 25 Meter Crab Walk 20 Squats ”Class WOD” In teams of 2, with 1 partner working at a time, complete for time: "Badger " Complete three rounds for time of: 95/65 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Then: 21-15-9 Reps of: Shoulder to Overhead 135/95 Toes to Bar
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Friday May 24, 2019
7 Rounds for Time: Run 200 meters 7 Deadlifts 245/165 14 Wall Ball Shots 20/14
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Thursday May 23, 2019
18-15-12-9-6-3 reps for time: Push Jerks 115/75 Lateral Burpee Over Barbell Pull-ups
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Wednesday May 22, 2019
Tabata Row Tabata Air Squats Tabata Sit-ups Tabata Hang Power Snatch 75/55 Tabata Burpee *1 minute Rest between each Tabata
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Tuesday May 21, 2019
3 Rounds for time: Run 800 meters 15 Clean and Jerks 135/95
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Monday May 20, 2019
Reminder: Holiday Hours: Open Gym 8am-10am ONLY. “Murph” For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. or Smurf For Time: Run 800 meters 50 Pull-ups 100 Push-ups 150 Squats Run 800 meters
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Saturday May 18, 2019
In teams of 2, with 1 partner working at a time, complete for time: 50 Power Cleans 95/65 50 Wall Ball Shots 20/14 40 Power Cleans 115/75 40 Wall Ball Shots 20/14 30 Power Cleans 135/95 30 Wall Ball Shots 20/14 Run 1 Mile
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Friday May 17, 2019
5 Rounds for time: 7 Hang Power Cleans 135/95 14 Push-ups 21 Box Jumps 24/20
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