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Sunday, July 17, 2016
160717: 10 Minutes: Rope Climb, Pistol, & Forward Roll Practice –then– 4 Rounds: 2 Legless Rope Climbs 15 Burpees 6 Forward Rolls 6 Pistols NOTE: Each Forward Roll May End in a Pistol
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Monday, July 18, 2016
160718: Box Squat 5×5 NOTE: Ascending. Start @50%. Every 2:00 min –then– 6 rounds for time: 10 Back squats @ 60% 5 Toes-to-bar 160 m Run NOTE: RX+ = 5 back squats @ 80% + 10 TTB
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Tuesday, July 19, 2016
160719: ATYT 1×10 Snow Angel x50 –then– 10 minutes: Find a 1 Rep Max Power Clean –then– “Perro” 3 Rounds for time: 400 meter Run 12 Hang Power cleans (135/95) 24 Wallballs — 630 Skills: Press/Push...
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Wednesday, July 20, 2016
160720: Push press 5×3 (ascending every :90s) –then– Complete for time: 75 Toes to Bar 75 Push Press (95#/65#) NOTE: Everytime you break on any movement perform 5 Burpees; 15 min time cap –then– Core...
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Thursday, July 21, 2016
160721: 8 Rounds: 100 Yard Farmer’s Carry (45/25) 30 Double Unders 20 Air Squats 1 Rope Climb — 630 Skills: Deadlift, Sumo Deadlift High Pull, Medball Clean –then– AMRAP 12: 3 Deadlifts (225/155) 3...
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Friday, July 22, 2016
160722: BB Step Ups 3×12 ea. Banded KB swing 3×20 –then– “Catch a Wave” 7 Rounds: 400 Meter Run 21 Walking Lunges 15 Pull Ups 9 Burpees
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Saturday, July 23, 2016
160723: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, July 24, 2016
160724: Run 800 M Immediately into… “Strict Cindy” 20:00 AMRAP 5 Strict pull ups 10 Perfect plank push ups 15 Perfect squats –or– “Dynamic Cindy” 20:00 AMRAP 3 Chest-to-bar pull ups 6 Chest-tap push...
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Monday, July 25, 2016
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned...
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Tuesday, July 26, 2016
160726 3×10 ATYT EMOM 8: 2 pos. Snatch NOTE: 2 reps@ ea. position. Hi hang + hang –then– “The Fog” With a partner complete: Row (600/500) immediately into… 175 DU per Person 150 Box Jump Overs (20)...
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Wednesday, July 27, 2016
160727 Bench 3×10 @ 60-65% Strict Pull-ups 3×8 (weighted option) Every 2:00 min –then– “Know Places” Every Minute on the Minute for 22 Minutes: Odd: 6 Man Makers (45/35) Even: 50 Meter Shuttle Sprint...
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Thursday, July 28, 2016
160728 30 min AMRAP: #1) Minute 0-10: 7 Strict Press, 7 Toes to Bar #2) Minute 10-20: 40 DU, 9 KB Swings (70, 55) #3) Minute 20-30: 10 slam balls, 10 Burpees NOTE: This is three 10 min AMRAP’s without...
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Friday, July 29, 2016
160729 20 Min EMOTM – every 2 minutes – 10 rounds: 8 Romanian Deadlifts (6/6) Weighted Lunge Jumps (Dumbbells) 15 Push-ups (scale as needed) NOTE: Rest with the remaining time; *weight for Romanian...
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Saturday, July 30, 2016
160730 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, July 31, 2016
160731 10 Minutes: Find a 1 RM Thruster –then– “Death by Fran” Complete 1 Thruster + 1 Pull Up on minute 1, 2 Thrusters + 2 Pull Ups on minute two, and so on until you cannot compete the required work...
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Monday, August 1, 2016
160801 Box Squat 8×3 (Ascending start at 60% ) –then– In Teams of 2 Complete: 1600 Meter Run (switch every 200m) 80 Hang Power Clean (115/85) 80 Back Squat (115/85) 80 Push Jerk (115/85) 1600 Meter...
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Tuesday, August 2, 2016
160802 Snow Angels x100 (5 min. to complete) –then– 3 Rounds: 20/15 Calorie Row 160m Medball run (30/20) –Rest 3 Minutes– 3 Rounds: 25kb Swing (55/35) 160m Medball Run (30/20) –then– Finisher: Banded...
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Wednesday, August 3, 2016
160803 EMOM 6: 1 Snatch + 2 OHS start at 60% –then– “Italian Arm Wrestler” AMRAP 7: Power Snatch x4 (115/75) Chest to Bar Pull Ups x12 –then– 4 Rounds – 4 min Clock to work / 1 min of Rest after every...
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Thursday, August 4, 2016
160804 “Kalsu” On the minute perform 5 burpees and a max set of 135 lb thrusters. Keeping this pace till you complete 100 total thrusters. NOTE: At the beginning of every minute perform 5 burpees, for...
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Friday, August 5, 2016
160805 EMOM 8: 3 Deadlifts @ 70-75% –then– As many reps as possible in 13 minutes of: 1 Muscle-up 1 Deadlift, 225#(155#) 1 Box jump, 24″ 2 Muscle-up 2 Deadlift, 225#(155#) 2 Box jump, 24″ 3 Muscle-up...
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