6/30/16 Front Squat (5×2) (level load) Metcon (AMRAP – Rounds and Reps) 7 minute AMRAPRx:7 power snatches7 bar-facing burpees*rest 2 minutes, then repeat Rx: 115/85#Scaled: 75/55# Score is worst AMRAP.

7/1/16 Metcon (AMRAP – Rounds and Reps) 20 minute AMRAPRx:1 deadlift, 1 hang clean, 1 push press, 1 push jerk100m run1 pull-up, 1 C2B, 1 bar MU100m run 2 deadlift, 2 hang clean, 2 push press, 2 push jerk100m run2 pull-up, 2 C2B, 2 bar MU100m run Continue increasing by 1 rep each round… Rx: […]

7/2/16 Metcon (Time) Partner WOD5 RFT500m row/ 400m run15 power cleans 155/105# One partner runs while the other partner rows (alternate each round). One partner completes power cleans in sets of 5 before tagging their partner.

7/4/16 Happy 4th of July! We will only have class at 9:15 am due to the holiday. Whitten (Time) 5 Rounds for time:22 Kettlebell swings, 70#22 Box jump, 24”400m Run22 Burpees22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click […]

7/5/16 Metcon (AMRAP – Rounds and Reps) 21 minute AMRAPRx:7 T2B9 HSPU11 hang power cleans, 135/95#250m row Scaled:7 knees to chest/hips9 HSPU on box11 hang power cleans, 95/65#250m row

7/6/16 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk (1 RM) Metcon (AMRAP – Rounds) 16 minute E4MOMRx:400m run9 squat cleans, 135/95# Scaled:200-400m run9 squat cleans, 95/65# Rx+: 185/135# This does not turn into an AMRAP.

7/7/16 Handstand Walk Take 10 minutes to establish max distance HS walk. Metcon (Time) 5 RFTRx:25 Abmat sit-ups20 burpees15 pull-ups10m HS walk Scaled:25 Abmat sit-ups20 burpees15 pull-up progressions30 second HS hold

7/8/16 Clean Pull (3-3-3-3-3) (increasing load) Metcon (Time) Rx:21 push jerks, 155/105#15 front squats, 155/105#9 muscle ups15 front squats, 155/105#21 push jerks, 155/105# Scaled:21 push jerks, 115/85#15 front squats, 115/85#9 C2B, pull-up progressions15 front squats, 115/85#21 push jerks, 115/85# *penalty for breaking reps: 100m run (max penalties: 10)

7/9/16 Metcon (AMRAP – Rounds and Reps) Partner WOD18 minute AMRAP relayRx:100m run10 air squats20 DU Scaled:100m run10 air squats40 SU Partner A completes a full round while Partner B rests then they switch.

7/11/16 Metcon (AMRAP – Rounds and Reps) 30 minutes EMOMRx: 115/85#1) 3 squat cleans, 7 STO2) 3 squat cleans, 7 TTB3) 3 squat cleans, 7 ring dips Scaled: 95/65#1) 3 squat cleans, 7 STO2) 3 squat cleans, 7 v-ups3) 3 squat cleans, 7 dips on box This turns into an AMRAP if the work is […]