Monthly Archives: June 2017

6-30

-Buy in 

5-1 bear complex
-W.O.D. ( Nate)

As Many Rounds as Possible (AMRAP) in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)

*or*

(Christina)

AMRAP in 20 minutes

9 Pull-ups

9 Squat Cleans (95/65 lbs)

9 Kettlebell Swings (1.5/1 pood)

9 Toes-to-Bar

9 Push Press (95/65 lbs)

9 Burpees

*will show scales at the gym*
-cash out

Roll/stretch

Advertisements

6-29

-Buy in(3 rounds)

10m-Bear crawl

10m-lunge

10m-inch worm
-W.O.D.(20 min. Emom)45 on / 15 off

1st-row

2nd-plank

3rd-good morning 45/35

4th-jumping lunge
-cash out

2-30 sec. sprints of your choice

Roll/stretch


We will be closed  Tuesday the 4th and Wednesday the 5th of July.

Have a fun and safe 4th of July!!!!


6-28

-Buy in(2 rounds)

10-med ball squat cleans

5-pull-ups

10-pass throughs
-skill/strength(10 min. Emom)

1st-10-strict presses (5L+5R)

2nd-10-bent over rows(5L+5R)
-W.O.D.(10 min. AMRAP)

12-Shoulder to overhead (135/95)

6-burpee box jumps (24/20)

24-Double unders or 48 singles
-cash out

200m-sled

Roll/stretch


6-27

-Buy in(3 rounds)

5-wall squats

20-jumping jacks
-W.O.D.(25 min. AMRAP)

600m-run

50-swings 53/35

400m-run

50-kettlebell deadlifts 53/35
-cash out

200m-farmers

Roll/stretch


6-26

-Buy in(3 rounds)

10-swings

5-goblet squats

10-up downs
-Skill/strength(8 min. E2mom)

Turkish get-up left + Turkish get-up right + 5-back squats
-W.O.D.(5 min. AMRAP)

10-jump squats 95/65

10-Toes to bar

*rest 2 min.*

(5 min. AMRAP)

10-thrusters 95/65

10-push-ups

*rest 2 min.*

(5 min. AMRAP )

10-overhead squats 95/65

200 m-run
-cash out

1min. Bar hang

Roll/stretch


6-23

-Buy in

5-1 bear complex
-W.O.D.(“Bradshaw”)

10 Rounds For Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders

-cash out

Roll/stretch