Wednesday

40-30-20-10 rep rounds for time of:
Front rack stationary lunges at 65 / 45 lbs
Double-unders

Post time to comments.


_DSF1190
Liz visiting from Austin Texas

Tuesday

Open Test

Complete as many rounds as possible in 20 min of:
50 Wall Balls at 20 / 14 lbs
50 Double unders
40 Games standard Box Jumps, 24″ / 20″ box
40 Toes to bar
30 Chest to bar pull ups
30 Burpees
20 Power Clean at 135 / 95 lbs
20 Jerks at 135 / 95 lbs
10 Snatches at 135 / 95 lbs
10 Muscle ups

Post rounds to comments.


_DSF1204
David and Terrence

Monday

Complete five rounds for time of:
7 Deadlift at 275 / 185 lbs
30 Air Squats
7 Strict Handstand push-ups

Post time to comments.


_DSF1213
Josh

Saturday

“Glen”

For time:
30 Clean and jerk at 135 / 95 lbs
Run 1 mile
10 Rope climb at 15 feet
Run 1 mile
100 Burpees

Post time to comments.


Hero_GlenDoherty
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday

Strength WOD

Back squat 5-5-5-5-5 reps

Post loads to comments.

Metabolic WOD

Complete as many reps as possible in 10 min following the sequence:
5 Toes to bar
1 Power snatch at 115 / 75 lbs
5 Toes to bar
2 Power snatch at 115 / 75 lbs
5 Toes to bar
3 Power snatch at 115 / 75 lbs
5 Toes to bar
4 Power snatch at 115 / 75
5 Toes to bar
5 Power snatch at 115 / 75 lbs
5 Toes to bar
6 Power snatch at 115 / 75 lbs ect ect

Post total reps to comments.


_DSF1194

Thursday

Complete as many rounds as possible in 15 min of:
8 Push-ups
10 Deadlift at 135 / 95 lbs
12 Game’s standard box jump, 24″ / 20″ box

Post rounds to comments.


_DSF0952
Ashley

Wednesday

Complete seven rounds for time of:
5 Power clean
30 Double-unders
7 Chest to bar pull-ups

20 min cap

Post weight used and time to comments.


_DSF1142
Shelly

Tuesday

For time:
20 Thrusters at 95 / 65 lbs
20 Hang power clean at 95 / 65 lbs
20 Push press at 95 / 65 lbs
20 Overhead at 95 / 65 lbs
20 Front squat at 95 / 65 lbs

Every minute on the minute beginning on the first minute (0:00) perform 5 burpees throughout the wod.
25 min cap

Post time to comments.


_DSF0992
Kenny

Monday

“Helen”

Complete three rounds for time of:
400 Meter run
21 Kettlebell swing at 55 / 35 lbs
12 Pull-ups

20 min cap

Post time to comments.


_DSF1129

Saturday

Partner WOD

Teams of two athletes complete as many rounds as possible in 25 min of:
50 Wall Balls at 20 / 14 lbs
40 Kettlebell swing at 70 / 55 lbs
30 Toes to bar
400 Meter Run (200 Meters each)

One athlete works at a time.

Post rounds to comments.


_DSF1114
Tyler

Friday

21 – 15 – 9 rep rounds for time of:
Overhead squat
Ring dips

20 min cap
Black = 155 / 105 lbs

Post weight used and time to comments.


_DSF1153
Alaina and Allison

Thursday

For time:
Three rounds of:
20 Kettlebell swing at 70 / 55 lbs
15 Game’s standard box jump, 30″ / 24″ box

Rest 2 min then

500 Meter row
50 Burpees over rower

Post time to comments.


_DSF1076
Taylor

Wednesday

For time:
1 round of Open WOD 14.1
Rest 1 min
2 rounds of Open WOD 14.1
Rest 2 min
3 rounds of Open WOD 14.1
Rest 3 min
4 rounds of Open WOD 14.1

25 min cap

1 round of Open WOD 14.1 is:
15 Power snatch at 75 / 55 lbs
30 Double-unders

Post time to comments.


_DSF1130
Bria

Tuesday

Complete three rounds for time of:
10 Chest to bar pull-ups
10 Front Squats at 165 / 115 lbs
10 Burpees

Post time to comments.


_DSF1066

Monday

For time:
21 Deadlift at 225 / 155 lbs
400 Meter run
15 Deadlift at 225 / 155 lbs
400 Meter run
9 Deadlift at 225 / 155 lbs
400 Meter run

Post time to comments.


_DSF1081
Chris

Saturday

For time:
800 Meter run
20 Thrusters at 95 / 65 lbs
20 Kettlebell swing at 70 / 55 lbs
400 Meter run
20 Thrusters at 95 / 65 lbs
20 Kettlebell swing at 70 / 55 lbs
800 Meter run

Post time to comments.


_DSF1170
Gypsy

Friday

21-15-9 rep rounds for time of:
Squat snatch at 95 / 65 lbs
Chest to bar pull-ups

Post rounds to comments.


_DSF1123
Taylor leading the pack

Thursday

For time:
1,000 Meter row
50 Squats
40 Push-ups
30 Wall-ball at 20 / 14 lbs

Post time to comments.


_DSF1099
Joseph

Wednesday

Complete five rounds for time of:
10 Deadlift at 205 / 135 lbs
10 Toes to bar

Post time to comments.


_DSF1144
Andre

Tuesday

Complete three rounds for time of:
10 Power clean and jerk at 135 / 95 lbs
400 Meter run

Black = 155 / 105 lbs

Post time to comments.


_DSF1132
Ivana

Monday

Complete three rounds for time of:
20 Burpee Pull-ups
20 Front Squat at 155 / 105 lbs
20 Game’s standard box jump, 24″ / 20″

Pull-up bar should be about 6″ above max reach.
25 min cap

Post time to comments.


_DSF1102
Terrence

Saturday

Partner WOD

50-40-30-20-10 rep rounds for time of:
Wall-balls at 20 / 14 lbs
Power Snatch at 95 / 65 lbs

Teams of 2 people. Divide the work evenly. One person works at a time.
Black = 30 / 20 lb ball

Post time to comments.


_DSF1159
Great job to everyone that came out for the Fourth of July WOD!!!

Friday

Partner WOD

For time:
400 Meter run
100 Kettlebell swing at 55 / 35 lbs
400 Meter run
75 Walking lunges at 35 / 25 lbs
400 Meter run
50 Toes to bar
400 Meter run

Teams of two people. Partners must start their run together. Athletes may not begin their reps unless their partner is finished the run. Only one athlete may work at a time during the KB swing, lunges or t2b. Athletes do not have to split the work evenly. Immediate five burpee penalty for both athletes each time the Kb touches the floor before the completion of kb swings.

Post time to comments.


_DSF0951
Renee



**Attention**

The noon class is the only class today!

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