Monthly Archives: July 2016

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7-7-16

Strength: Deadlifts

 

WOD: 3 round AMRAP

:40 Work   :20 Rest

Back Squats (95/65)

Calorie Row

Med Ball Sit Ups

1 Minute Rest

7-6-16

Strength:

Hang Cleans+ Hang Squat Clean

 

WOD: For Time

4 Rounds:

200m Run

10 Burpees

1 Bear Crawl

5 Burpees

1 Bear Crawl

7-5-15

Strength: Shoulder Press

 

WOD:

12min AMRAP

15 Toes to Bar

10 Hand Release Push Ups

5 Box Jumps (30/24)

 

July 4th-Team America

Only 1 class Monday July 4th at 9am

 

“Team America”
In teams of 2 complete for time:

1 mile Run

*Alternating 100m Sprints

100 KBS (53#/35#)
50 Burpees
30 Deadlifts
10 Rope Climbs
30 Deadlifts
50 Burpees
100 Wall Balls (20/14#)

1 mile Run

*Alternating 100m Sprints

7-2-16

Partner WOD:

20min AMRAP

300m Run

30 Push Ups

30 Knee Raises

200m Run

30 Box Jumps

30 KB Sumo Deadlift High Pulls