Monthly Archives: June 2016

7-1

-Buy in

5-1 bear complex
-W.O.D.(Dirty Thirty)

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lbs)

30 Back Extensions

30 Wall Balls (20/14 lbs)

30 Burpees

30 Double-Unders
-cash out

1min.-bar hang

Roll/stretch


7-1

Monday the 4th we will only have 2 classes all day 8a.m. And 9a.m.

Have a great weekend everyone!!!


6-30

-Buy in

10m-bear crawl

10m-inch worm

10m-lunge
-skill/strength(10 min. Emom)

1st-(6-8 )kips

2nd-(3-6 )strict pull-ups
-W.O.D.(2 rounds)

3 min. -Sled relay (down and back then switch)

3 min.-plank

3 min. -row
-cash out

400m-walk

Roll/stretch


6-29

-Buy in(2 rounds)

10-push -ups

5-pry squats

100m-run
-skill/strength(6 min. Emom)

3-Back squats
-W.O.D.(12 min. Amrap)

5- STO 135/95

10-box jump 24/20

15-hand release push-ups
-cash out

1 min. -bar hang

Roll/stretch


6-28

-Buy in(3 rounds)

10-swings

10-up downs

10-pass throughs
-W.O.D.(for time)

600m-run

60-sit ups

60-swings 53/35

60-double unders or 120 singles

600m-run
-cash out 

100m-farmers carry

1 min.-all out sprint

Roll/stretch


6-27

-Buy in(3 rounds)

10- kang squats

20- jumping jacks
-skill/strength(8 min. Emom)

1-snatch + 3-overhead squats
-W.O.D. (4 min. Amrap)

9-thrusters 95/65 (rx+= 135/95)

9-T2B

*Rest 2 min.*

4 min. Amrap

9-ring dips

9-slam balls 20/10

(Score = total rounds)
-cash out 

1 min.-couch stretch

Roll/stretch


6-24

-Buy in(3 rounds)

5-pull-ups

10-pass throughs

100n-run
-W.O.D.(“Helen”) 3 rounds

400n-run

21-American swings 53/35

12-pull-ups
-cash out

3-arm bars each side

Roll/stretch