8/5/19

Work up to a a Max of the following complex:
1 Hang Snatch + 1 Snatch

Then……

Black/Blue/Grey WOD

For Time:
400m Run
630 Toes Thru Rings   (hanging knee raises) (leg raises)
400m Run
20 Toes Thru Rings
400m Run
10 Toes Thru Rings

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat

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8/2/19

Work up to a 10 Rep Max Front Squat
*Please share the racks

Then……

Black/Blue/Grey WOD

For Time:
800m Row
66 KB Push Press (35/26) (26/18) (18/10 DBell)
132′ Handstand Walk (44′ HS Walk) (66 HS Marches) (90 Second HS Hold) (364′ Bear Crawl)

August “Cool” Board

***Make some goals for yourself for August

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7/30/19

Black/Blue/Grey WOD

10 Rounds For Time of:
5 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
10 Hand Release Push Ups, Feet on Plate (Thighs Cannot Touch Floor) (Normal Hand Release Push Ups) (from Knees)
15 Ab-Mat Sit-Ups
20 Double Unders (10 DU’s) (40 Singles) (20 Singles)
*20 Minute Time Cap

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift
– Michaela – 100# Front Squat
– Erik – 200#  Squat Clean Thruster
– Sean W. – 1st Ring Muscle Up!!
– Marc – 295# Deadlift x 7
– Kayla – 170# Front Squat
– Kacey – 185# Front Squat
– Erik – 235# Front Squat
– Marc – 215# Front Squat
– Jon – 5:46 Mile
– Ethan – 5:20 Mile
– Amanda – 150# Front Squat
– Bud – 205# Front Squat
– Angie M. – “King Kong” 9:11
– Kady – “King Kong” 6:53

– Austin – 300# Split Jerk
– Kellie – 140# Split Jerk
– Jess F. – 200# Split Jerk
– Allyson – 185# Split Jerk
– Erik – 220# Split Jerk
– Marc – 165# Split Jerk
– Ashley – 140# Split Jerk
– Steph – 155# Split Jerk
– Amanda – 120# Split Jerk
– V. – 175# Split Jerk
– Justin P. – 230# Split Jerk
– Bud – 175# Split Jerk
– Alex – 265# Split Jerk
– Katie – 145# Split Jerk
– Dana A. – 95# Split Jerk
– Kelli – 115# Split Jerk

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7/29/19

Work up to a 1 Rep Max Split Jerk
*Please share the racks

Then….

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
KB Swings (70/53) (53/35) (35/26) (26/18)
Goblet Squats (70/53) (53/35) (35/26) (26/18)
Burpees-Over-KB (2 Foot Jump) (Step Over)

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift
– Michaela – 100# Front Squat
– Erik – 200#  Squat Clean Thruster
– Sean W. – 1st Ring Muscle Up!!
– Marc – 295# Deadlift x 7
– Kayla – 170# Front Squat
– Kacey – 185# Front Squat
– Erik – 235# Front Squat
– Marc – 215# Front Squat
– Jon – 5:46 Mile
– Ethan – 5:20 Mile
– Amanda – 150# Front Squat
– Bud – 205# Front Squat
– Angie M. – “King Kong” 9:11
– Kady – “King Kong” 6:53

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7/26/19

OPEN GYM SUNDAY 10-11AM

Every Minute On the Minute Complete 1 Squat Clean Thruster for 11 Sets

Then….

Black/Blue/Grey WOD

5 Rounds For Time of:
3/2 Ring Muscle Ups (3/2 Bar MU’s) (3/2 Pull-Ups AND Ring Dips) (Both with Bands) (Ring Rows and Hands on Box)
20m Carry Sandbag (100/70) (70/50) (50/25)
200m Run

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift

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7/24/19

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
5 Snatches (135/95) (95/65) (65/45) (45/35)
10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
15 Box Jumps (24/20) (20/12) (12/8)

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift

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7/23/19

Every 2 Minutes Complete 7 Deadlifts for 7 Sets

Then…….

Black/Blue/Grey WOD

5 Rounds For Time of:
15/10 Calorie Bike (can row if the bikes are all full)
1 Legless Rope Climb (1 Rope Climb) (3 Progressions)

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift

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7/22/19

Work up to a 1 Rep Max Front Squat
*Please share the racks

Then…….

Black/Blue/Grey WOD

For Time:
1600m Run (or 2000m Row)

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift

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