8/7/20

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
60 Double Unders (30 Double Unders) (120 Singles) (60 Singles)
6/4 Ring Muscle-Ups (6/4 Bar Muscle-Ups) (6 Ring Pull-Ups AND 6 Ring Dips) (PU’s and Dips with Bands) (Ring Rows, Hands on Box)
3 Squat Snatches (Heavy)

August “Cool” Board
***Make some goals for yourself for August

– Bud – 275# Back Squat
– Ben N. – 30# Box Jump

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8/5/20

Every Minute On the Minute for 10 Minutes Complete:
Odd Minutes – 5 Bench Press
Even Minutes – 5 Seated Box Jumps

Then…..

Black/Blue/Grey WOD

For Time:
75/60 Calorie Row
75 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*You can split up the work however you want, just complete all the reps as quickly as possible 

August “Cool” Board
***Make some goals for yourself for August

– Bud – 275# Back Squat

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8/4/20

Black/Blue/Grey WOD

As Many Reps As Possible in 16 Minutes of:
400m Run
12 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
4 Turkish Get-Ups, Alternating Arms (70/53) (53/35) (35/26) (26/18)

August “Cool” Board
***Make some goals for yourself for August

– Bud – 275# Back Squat

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8/3/20

Every 2 Minutes Complete 2 Pause Back Squats for 7 Sets (3-5 Second Pause)

Then…..

Black/Blue/Grey WOD

Complete As Many Reps As Possible in 10 Minutes of:
1 PegBoard Climb, girls above blue line (5/3 Strict Pull-Ups) (with Bands) (Ring Rows)
5 Squat Cleans with Sandbag/D-Ball (100/70) (70/50) (50/25)
2 PegBoard Climbs (10/6 Strict Pull-Ups)
10 Squat Cleans
3 PegBoard Climbs (15/9 Strict Pull-Ups)
15 Squat Cleans
4 PegBoard Climbs (20/12 Strict Pull-Ups)
20 Squat Cleans
Continue Pattern until 10 Minutes

August “Cool” Board
***Make some goals for yourself for August

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7/30/20

Work up to a Max of the Following Complex:
3 Push Press + 3 Push Jerks

Then…..

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
Power Cleans (135/85) (95/65) (65/45)
*After each round complete 50′ Handstand Walk (25′ HS Walk) (25 HS Marches) (60 Sec HS Hold) (100′ Bear Crawl)

July “Cool” Board
***Make some goals for yourself for July

– Tony – 290# Power Clean
– Bud – 215# Power Clean
– Fiala – 125# Snatch
– Dave – 145# Snatch
– Dave – 385# Deadlift
– Johnnie – 425# Deadlift
– Fiala – 315# Deadlift
– Austin E. – 430# Deadlift
– Ben N. – 175# Deadlift
– Bud – 375# Deadlift
– Sam P. – 300# Deadlift
– Scott – 365# Deadlift
– Erik – 8:13 Annie
– Bud – 145# Overhead Squat
– Bri – 7:45 Annie
– Dana – 6:15 Annie
– Johnnie – 175# Power Snatch
– Sean B. – 235# Power Snatch

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7/29/20

Black/Blue/Grey WOD

For Time:
400m Run
18 Deadlifts (185/125) (155/105) (135/85) (95/65) (65/45)
400m Run
15 Deadlifts (225/155) (185/125) (155/105) (135/85) (95/65)
400m Run
12 Deadlifts (275/185) (225/155) (185/125) (155/105) (135/85)
400m Run
9 Deadlifts (315/205) (275/185) (225/155) (185/125) (155/105)
400m Run
6 Deadlifts (365/225) (315/205) (275/185) (225/155) (185/125)

July “Cool” Board
***Make some goals for yourself for July

– Tony – 290# Power Clean
– Bud – 215# Power Clean
– Fiala – 125# Snatch
– Dave – 145# Snatch
– Dave – 385# Deadlift
– Johnnie – 425# Deadlift
– Fiala – 315# Deadlift
– Austin E. – 430# Deadlift
– Ben N. – 175# Deadlift
– Bud – 375# Deadlift
– Sam P. – 300# Deadlift
– Scott – 365# Deadlift
– Erik – 8:13 Annie
– Bud – 145# Overhead Squat
– Bri – 7:45 Annie
– Dana – 6:15 Annie
– Johnnie – 175# Power Snatch
– Sean B. – 235# Power Snatch

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7/28/20

Black/Blue/Grey WOD

Death Race
5 Rounds For Time of:
15/10 Calorie Assault Bike
10 Burpees (2 Hand Touch High/Low Pull-Up Bar)
*IF all the bikes are taken and you are in a hurry you can swap out a row for the bike

July “Cool” Board
***Make some goals for yourself for July

– Tony – 290# Power Clean
– Bud – 215# Power Clean
– Fiala – 125# Snatch
– Dave – 145# Snatch
– Dave – 385# Deadlift
– Johnnie – 425# Deadlift
– Fiala – 315# Deadlift
– Austin E. – 430# Deadlift
– Ben N. – 175# Deadlift
– Bud – 375# Deadlift
– Sam P. – 300# Deadlift
– Scott – 365# Deadlift
– Erik – 8:13 Annie
– Bud – 145# Overhead Squat
– Bri – 7:45 Annie
– Dana – 6:15 Annie
– Johnnie – 175# Power Snatch
– Sean B. – 235# Power Snatch

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7/27/20

Every 2 Minutes Complete 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch for 7 Sets
*You can drop and reset between reps

Then…..

Black/Blue/Grey WOD

For Time:
30 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
15 Power Snatches (135/85) (95/65) (65/45) (45/35)

25 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
15 Overhead Squats (135/85) (95/65) (65/45) (45/35)
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
15 Squat Snatches (135/85) (95/65) (65/45) (45/35)

July “Cool” Board
***Make some goals for yourself for July

– Tony – 290# Power Clean
– Bud – 215# Power Clean
– Fiala – 125# Snatch
– Dave – 145# Snatch
– Dave – 385# Deadlift
– Johnnie – 425# Deadlift
– Fiala – 315# Deadlift
– Austin E. – 430# Deadlift
– Ben N. – 175# Deadlift
– Bud – 375# Deadlift
– Sam P. – 300# Deadlift
– Scott – 365# Deadlift
– Erik – 8:13 Annie
– Bud – 145# Overhead Squat
– Bri – 7:45 Annie
– Dana – 6:15 Annie
– Johnnie – 175# Power Snatch
– Sean B. – 235# Power Snatch

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