• FRONT SQUATS, SWINGS

    July 6th Workout of the day:

    Front Squat 1 Rep max

    then...

    Complete as many rounds as possible in 8 minutes of:

    7 Front Squats 155/105 pounds (from the ground)
    14 KB Swings 70/53 pounds

    post rounds completed

    Finisher 2 Mins Max Sit ups

  • JULY 4TH WORKOUT AND POTLUCK!

     July the 4th:

    A team WOD at 10am followed by a Potluck 

    For time:

    In teams of 4

    ***( 2 guys 2 girls)***

    With only one person working at a time

    80 Tire Flips,

    200 Wall Balls,

    80 Pull-ups,

    200 Burpees

    800 Meter Sled Drag 90/60 pounds

    post time and team name!!!


  • SNATCHES, CLEANS, HANDSTANDS

    July 3rd Workout of the day: 

    15 minutes to find a Snatch 1 Rep

    then...

    For time:

    21-15-9-6-3

    Power cleans 165/110 pounds

    Handstand push-ups

    post time completed

     


  • BENCH PRESS, PULL UPS, BURPEES, RUNNING

     July 2nd Workout of the day:

    Bench Press 5-5-5 (40%,50%,60%)

    then...

    Complete as many rounds as possible in 15 Minutes

    12 Pull-Ups

    12 Burpees

    200m Run

    post rounds completed

  • BACK SQUATS, PULL UPS, SIT UPS

    July 1st Workout of the day:

    Back Squat 5-5-5 (40%,50%,60%) *Deload week*

    Strict Pull Ups 3 x max reps

    then...

    For Time:

    21-15-9
    Back Squat 185/115 pounds
    42-30-18
    Sit ups

    post time completed


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