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Wednesday, June 29, 2016
160629: Bench 70% 1×3 Bench 80% 1×3 Bench 90% 1×3+ (Max Reps) –then– 5 Rounds: 500m Row 20 Push ups 20 KB swing (55/35) — NO 630 Yoga tonight…will return next week
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Thursday, June 30, 2016
160630: “The Ensign” 6 Rounds Complete as many rounds as possible in 3 minutes: 3 Power Cleans (155#/110#) 6 Push Ups 9 Air Squats / 9 Ring Dips NOTE: Perform Air Squats on Rounds 1, 3, 5 and Ring...
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Friday, July 1, 2016
160701: Deadlift 70% 1×3 Deadlift 80% 1×3 Deadlift 90% 1×3+(Max Reps) –then– 7 Rounds: 2 Muscle ups (10 Pull ups) 4 Deadlifts (@70%) 6 Tall Box Jumps 8 Toes to Bar
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Saturday, July 2, 2016
160702: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, July 3, 2016
160703: 10 Minutes: Practice/learn Forward and Backward Rolls –then– “Death by Muscle Up+ Forward Roll+ Push Up” NOTE: On the first minute, perform 1 muscle up, 1 forward roll, 1 pushup. On second...
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Monday, July 4, 2016
SSgt Travis Griffin In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.Travis is survived by his son Elijah....
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Tuesday, July 5, 2016
Welcome to the world Crew Levens!! 160705: Squat 75% 1×5 Squat 85% 1×3 Squat 95% 1×1+ (Max Reps) –then– “Bell” 3 rounds for time: 21 Deadlifts (185#) 15 pull-ups 9 Front Squats (185#) –then– Core —...
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Wednesday, July 6, 2016
160706: Bench 75% 1×5 Bench 85% 1×3 Bench 95% 1×1+ (Max Reps) –then– 3 Rounds: 10 C2B 20 Barbell Burpees 30 Front Squats (65/55) NOTE: RX+ = Muscle ups instead of C2B –then– Core — 630 Yoga with Bee
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Thursday, July 7, 2016
160707: On the Minute x 25: Minute 1 – 15/12 Calorie Bike Minute 2 – 15/12 Calorie Row Minute 3 – 5 Pull-Ups + 10 Pushups Minute 4 – 15 Kettlebell Swings (53/35) Minute 5 – 30 Double-Unders –then–...
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Friday, July 8, 2016
160708: Deadlift 75% 1×5 Deadlift 85% 1×3 Deadlift 95% 1×1+(Max Reps) –then– “Tillman” 7 Rounds of: 7 Deadlifts (315#/220#) 200m Sprint 15 Pull-Ups 45 Second Rest
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Saturday, July 9, 2016
160709: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, July 10, 2016
160710: 7×2 Strict Handstand Push Ups –or- 20 Walk Walks NOTE: Work towards freestanding HSPU –then– 21-15-9 C2B Pull Up Inchworm Push Up NOTE: Inchworm push up—in place, walk out, push up, walk back...
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Monday, July 11, 2016
160711: Squat 1×5 @50% Squat 1×3@60% Squat 1×2@70% Squat 1×1@80% Squat 1×1@90% MAX –then– 5 Rounds: 30 Split squats 15 DB push press (45#/25#)
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Tuesday, July 12, 2016
160712: “Isabel” 30 Snatches, for time (135#/95#) –then– AMRAP 12: 20 Air Squats 15 KB swing (55/35) 10 Pushups –then– Core — 630 Skills: Squat Foundational Movements (Squat/FS/OHS) –then– 5 Rounds,...
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Wednesday, July 13, 2016
160713: Bench 1×5 @50% Bench 1×3@60% Bench 1×2@70% Bench 1×1@80% Bench 1×1@90% MAX –then- 5 Rounds: 20 Toes to Bar 20 Floor Press (55/45) — 630 Yoga with Bee
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**Hip Mobility Night**
WHEN: Wednesday August 24th. Starts at 6:30 pm. Mark your Calendars!! (note there will be no 6:30 or 7:30 group class this day) WHAT: Join us for a Mobility Night hosted by Athletes’ Potential owner...
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Thursday, July 14, 2016
160714: “Jerry” For time: Run 1 mile Row 2K Run 1 mile –then– Core — NO 630 Skills tonight…will return next week
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Friday, July 15, 2016
160715: Deadlift 1×5 @50% Deadlift 1×3@60% Deadlift 1×2@70% Deadlift 1×1@80% Deadlift 1×1@85% MAX –then– 5 Rounds: 15 Sumo Deadlifts (155/105) 10 Tall Box jumps
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Saturday, July 16, 2016
160716: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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