July - 2018

Beginners Wanted

Juneteenth wod

Join our home community

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Wod for 7.31.2018

OPEN & PERFORMANCE “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) FITNESS “Jump City” For Time: 1 Round: 800 Meter Run 160 Single Unders 21 Hang Power Cleans (95/65) 2 Rounds: 400 Meter Run 80 Single Unders 15 Hang Power Cleans (95/65) 3 Rounds: 200 Meter Run 40 Single Unders 9 Hang Power Cl

Wod for 7.30.2018

OPEN & PERFORMANCE Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55) FITNESS Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (65/45)

Wod for 7.28.2018

OPEN – PERFORMANCE – FITNESS “Barbed Wire” 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats

Wod for 7.27. 2018

OPEN & PERFORMANCE Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) FITNESS Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (75/55) Rest 3 Minutes AMRAP 3: Macho Man (95/65) Rest 3 Minutes AMRAP 3: Macho Man (105/75)

Wod for 7.25.2018

Catch Fire 3 Rounds For Time: 50/35 cal bike 200 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunge

Wod for 7.26.2018

Fire Alarm For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

Wod for 7.24.2018

OPEN & PERFORMANCE “Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) FITNESS “Pumped Up Game Changer” 21-15-9: Deadlifts (155/105) Box Jump (24/20)

Wod for 7.23.2018

“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35)

Wod for July 21, 2018

“Limitless” Teams of 3: AMRAP 7: 100/70 Calorie Assault Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 80/60 Calorie Assault Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 5: 60/40 Calorie Assault Bike Max Thrusters (95/65

Wod for July 20 2018

OPEN – PERFORMANCE – FITNESS “Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar

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