8/01/14

• A. Back Squat 5-5-5-5-5
• 
  
• B. AMRAP 15
• 
  
• 20 Wall Balls
• 20 situps
• 20 pushups

7/31/14

• A. EMOM 10
• 2 Squat cleans working up to 80%
• 
  
• then E2MOM 10 min
• Squat clean working up to new 1RM
• 
  
• B. 
• 
  
• 30 box jumps (30"/24")
• 2 rope climbs / 6 strict pullups or ring rows
• 4 OHS (135/95)
• 20 box jumps
• 4 rope climbs / 12 strict pullups or ring rows
• 8 OHS
• 10 box jumps
• 6 rope climbs / 18 strict pullups or ring rows
• 16 OHS

7/30/14 - "WE Wednesday Triple 3"

• A. Romanian DL 5-5-5-5-5
• 
  
• B. Triple 3 in teams of 2
• 
  
• 3k row (split by 2 people)
• 300 Double Unders (split by 2 people)
• 3 mile run (split by 2 people)
• 
  
• Teams can coordinate however they want. But each team has a total of 3k, 300 dubs, and 3 miles. You can split everything in any way you want.

7/28/14 - "Rankel" (benchmark)

A. Thruster 5-3-3-1-1

B. Rankel - 20 Min AMRAP

6 Deadlifts (225/155)
7 burpee-pullups
10 American KB Swings (70/53)
200 M run

7/22/14

• A. Power Clean 3-3-3-3-3 must be TnG
• 
  
• B. 7 Min AMRAP ladder 1,1,2,2,3,3,4,4...
• OHS (135/95)
• C2B pullups
• 
  
• rest 3 min
• 
  
• AMRAP 7
• 7 Thrusters (135/95)
• 7 T2B

7/21/14 - "DiAnnie" (benchmarks)

• A. 5 x 5 Pendlay Row
• 
  
• B. Diane 21-15-9
• 
  
• Deadlifts (225/155)
• HSPU
• 
  
• rest 5 min
• 
  
• C. Annie 50-40-30-20-10
• 
  
• Double Unders / bar hops
• Situps

7/18/14

• A. Push Press 3-3-3-3-3
• 
  
• B.  2 rounds
• 
  
• 800 M run
• 20 Pullups
• 20 Alt. DB Snatches (55/35)

7/17/14

• A. Deadlift 5-5-5-5-5
• 
  
• B. 
• 
  
• EMOM 7 min
• 5 burpees
• AMRAP wall ball with time remaining on minute
• 
  
• rest 3 min
• 
  
• EMOM 7 min
• 
  
• 5 burpees
• AMRAP KB Russian Swings (70/53) with remaining minute time
• 
  
• score is total wall balls PLUS total swings

7/16/14

• A. Turkish Getup 3x1 per arm - alternating
• 
  
• B. teams of 2 or 3
• 
  
•  4 rounds
• 
  
• 10 OHS (115/75)
• 20 Floor Press (same)
• 30 Box Jump (30"/24")

7/15/14

• A.  Hang Power Clean 5-5-5-5-5 (must be unbroken)
• 
  
• B. AMRAP 10 ladder
• 
  
• 1,2,3,4,5 Deadlifts (255/155)
• 2,4,6,8,10... Toes to Bar
• 
  
• continue increasing the DL's by 1 and the T2B by 2 reps
• 
  
• rest 5 min
• 
  
• C. 400 M run relay x2

7/14/14 - "COE" (benchmark)

• A. Warmup
• 
  
• Shoulder mobility then...
• 
  
• 3 RNFT
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• 
  
• B. 10 Rounds (25 min cap - if you don't usually RX, then definitely don't RX this WOD)
• 
  
• 10 Thruster (95/65)
• 10 Ring Pushup

7/12/14

• 100 M run
• 40 OH alternating stepping lunges (45/25)
• 20 Plate Burpees
• 200 M run
• 30 OH stepping lunges (45/25)
• 15 Plate burpees
• 400 M run
• 20 OH stepping lunges (45/25)
• 10 Plate burpees
• 800 M run
• 10 OH stepping lunges (45/25)
• 5 plate burpees

7/11/14

• A. Push or Split Jerk 3-3-3-3-3
• 
  
• B. 6 rounds
• 
  
• 10 Hang Power Snatch (95/65)
• 25 Double Unders / lat bar hop
• 10 HSPU / modified HSPU
• 25 Double Unders

7/10/14

• A. Power Snatch 3-3-3-3-3 (Touch and go) no reset on the floor
• 
  
• B. 5 min Double Under Practice or ME dubs
• 
  
• C. AMRAP 12
• 
  
• 3 Push Jerk (185/115)
• 6 Front Squats (185/115)
• 9 Bar hop Burpees
• 12 Pullups

7/9/14 - "WE" Wednesday

• A. Floor Press 3-3-3-3-3
• 
  
• B. Teams of 2 or 3 
• 
  
• 42-30-18
• 
  
• Deadlifts (275/175)
• Ring Dips / 2x box dips
• 400 M run after each set

7/8/14

• A. Strict Shoulder Press 5-5-5-5-5
• 
  
• B. Interval Work - Max Reps
• 
  
• 1 min on, 1 min off x4
• Row (calories)
• Toes to Bar / V-Ups
• HR Pushups
• Box Jump Overs (24"/20")

7/07/14 - Karen (benchmark)

A. 50 M band sprints x3 per athlete

B. Karen (Time)
For Time: 

150 Wall-Ball Shots, 20# / 14#

7/05/14

• 400 m run
• 30 sumo dlhp (95/65) or with KB for BC
• 30 HR pushups
• 30 front or goblet squats (same weight)
• 800 m run
• 30 front or goblet squats (same weight)
• 30 HR pushups
• 30 sumo dlhp
• 400 m run

4th of July - CLOSED. Happy Birthday Beautiful AMERICA!

Please remember we're closed for our beautiful nation's birthday (4th of July). Our normal schedule continues Saturday at 10am!

7/03/14

• A. 1 Mile Time trial
• 
  
• B. EMOM 20
• 
  
• odd minutes: 14 alternating DB/KB Weighted Box Step Up (24"/20" & 55#/35#)
• even minutes: 8 Burpees
• 
  
• Please remember, we're closed Friday for 4th of July. Regular schedule back on Saturday July 5th.

7/02/14 - "WE" Wednesdays

• A. Farmer Walk 3 attempts max weight for 50M
• 
  
• B. Teams of 2 or 3 - AMRAP 25 for BC and CF
• 
  
• 10 Med Ball Partner Situps
• 20 Wall Balls (20/14)
• 20 KB American Swings (70/53)
• 
  
• *one partner at a time, unless it's teams of 3. Teams of 3 may have 2 partners working at once.