WOD 8/8/17
WOD 8/8/17

EMOM 7 Minutes 2 Snatch Pulls with Shrug and Pause 1 Snatch Then….. Isabel with a Twist 30 Snatches 135/93 After every 10 perform 10 Deficit HSPU 45s/35s  

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WOD 8/7/17
WOD 8/7/17

  Back Squat 3-3-3 @ 93%   Then: 10 min AMRAP 15/12 Cal Row with Damper on 10 or Assault Bike (Focus on increasing pace each round and pace round 1 accordingly) 10 Rower pikes 20 Lateral hurdle jumps 20/16″ box   Congratulations to Evan for his 2nd CF Games finish!  

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ENDURANCE WOD 8/6/17
ENDURANCE WOD 8/6/17

9 am- Open Gym 10 am- Olympic Lift Class 11am- Endurance 25 Minutes 1 Mile Cash In Then, with remaining time: 6 Thrusters 115/73 9 Ring Rows 12 Toes Through Rings 200m Run

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WOD 8/5/17

Deadlift 7×1   Then:   3 Rounds of:   20 Wall Balls 10 Ring Muscle Ups 20 Dumbell Snatches 50/35 (Alternating)     Post Loads and Times to Zen and Comments:  

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WOD 8/4/17
WOD 8/4/17

WWPF   0:00 – 8:00 1RM Snatch + Hang Snatch   10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps)   21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30

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WOD 8/3/17
WOD 8/3/17

Front Squat 2-2-2   Then:   10,9,8,7…..1   Hang Power Clean 115/83 Front Squat 115/83 Toes to Bar     Post Loads and Times to Zen and Comments:  

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WOD 8/2/17
WOD 8/2/17

  Strict Press: 15 minutes to Establish 1RM   Max Effort L Sit: 3 x M.E.   Then…   For Time:   400m Run 30 Kb Swings, 70/53 15 HSPU   400m Run 30 Box Jumps, 24/20 15 HSPU   400m Run 30 Target Burpees 15 HSPU            

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WOD 8/1/17
WOD 8/1/17

15 Minutes to heavy clean double Then… AMRAP 4 Min 5 Strict Pullups 5 Cleans (full depth) 155/103 Rest 2 Minutes AMRAP 4 Minutes 5 Chest to Bar Pullups 3 Cleans (full depth) 185/133 Rest 2 Minutes AMRAP 4 Minutes 3 Bar Muscle Ups 2 Cleans (full depth) 205/153 Make sure to watch Evan at

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WOD 7/31/17

  Back Squat 3 – 3 – 3 at 90%   Then:   15 min EMOM 1st min Dbl KB Clean & Jerk (pick a weight you can keep moving with for 30-40 secs) 2nd min Side plank L 30 sec / side plank R 30 sec 3rd min Dbl KB Reverse Lunge  

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WOD 7/30/17
WOD 7/30/17

9am – open gym 10am: NO OLY LIFTING 11am: Enduro   3 Rounds 800m Run 50 DU 25 Goblet Squats, 53/35 20 Toes 2 Bar 10 Shoulder 2 Overhead, 135/93      

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WOD 7/29/17

Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds   Then….   4 Rounds (1 minute of work, 30 seconds rest) Assault Bike,  Cal Double Kb Rack Carry, distance Straight Leg Active Sit-ups Jumping Lunges     Your Saturday Guest Coach  

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WOD 7/28/17
WOD 7/28/17

WWPF   0:00 – 8:00 Establish a Max Hang Clean   10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway)  (scale: burpee Pullup) *Each partner must do at least 1 RMU each round   24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5)

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