8-29 WOD

Buy in…
Run 3 laps
Then
5 reps of ea movement from the wod.

Conditioning…
3x
1 Min Row
1 Min Burpees
1 Min Box Jumps
1 Min HPC
1 Min Wall Balls

Cash Out…
Walk 200
Couch Stretch


8-28 WOD

Buy in…
3x
“Cindy”
5 Pull Ups (strict)
10 Push Ups
15 Squats

Skill/Strength…
6 Min EMOM
2 Strict Presses
2 Push Presses

Conditioning…
3x
400 Meter Run
21 STO
12 TTB

Cash Out…
Plank for 2:00
Ball on hammy


8-27 WOD

Buy in…
Run 400
15 Up Downs
30 Mtn Climbers

Conditioning….
3x
On a 4 Min Clock
Row 400
Run 200
AMRAP Sit Ups
Rest 4 Min

Cash Out…
Supermans
Hollow Holds
Roll Quads and Hips


8-26 WOD

Buy in…
3x
3 Strict TTB
5 Push Ups
7 Squats (5 count)

Skill/Strength…
EMOM for 12 Min
Min 1 – 6-8 Front Rack Lunges
Min 2 – Ab Wheels

Conditioning…
21-15-9
Goblet Squat
Russian Swing
Box Jump

Cash Out…
Farmer Carry
Ball on Shoulders
Band rotator stretches


8-25 WOD

Buy in…
50 Partner Wall Balls

Conditioning…
30 Burpees over the bar
200 Meter Run
15 HPC
400 Meter Run
15 HPC
200 Meter Run
30 Burpees over the bar
* Rx+ Hang Pwr Snatch
* Idea was taken from CFNE

Cash out…
200 Meter Backward Run
Couch Stretch
2 min on each quad


No Classes Sat 8-23

Come on out to Settlers park to watch our athletes compete in the Crosstown Throwdown.


8-22 WOD

Buy in…
3x
5 TTB
5 Push Ups
20 Doubles

WOD…
10x
10 STO
5 Pull Ups
100 Meter Run
*rest 1 min

Cash Out…
Walk 200 Meters
2 min Couch Stretch
Roll the quads


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