Wednesday

EMOM Air Squats x 2 plus each minute rotate between
5 shoulder press
5 doubles 15 singles
5 toes to bar
5 burpees



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Tuesday

180WOD
6x5 deadlift
6x5 thrusters
Accumulate 30 dead hang pullups

Post heaviest dl set, thruster set & number of rounds & or bands to get to 30


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Monday

180WOD
400m
45 kb
36 vups
27 games pushups
18 jumping squats

3 x 155-115 power clean
6 burpees
4 rounds

18 dubs
27 games pushups
36 anchored sit-ups
45 box
400m


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Saturday Team WOD

180WOD - 4 person team
25 wallball
25 box
25 burpees
25 SDHP
400 meters
3 rounds

Each partner rotates through the 4 movements. If the team member ahead of you is not complete with their movement you must finish their reps in addition to your 25. Stagger the 400 by 50 meters. Rest 1 min between rounds

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Friday

180WOD
"Cindy"
5 pullups
10 pushups
15 air squats
20 min AMRAP


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Thursday

Open gym kicked ass if I don't say so myself !!!! Great effort everyone!!!!


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Wednesday

180WOD
400m
50 box
40 sit-ups
30 slams
20 lunges (40 steps)
10 DL 225/155
then back up
20 lunges
30 slams
Etc
End with 400


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Tuesday Torture

25 Burpees
25 Squat Cleans 135/95
25 Burpees
25 Thrusters 95/65
25 Burpees
25 Overhead Squat 65/45 (good, slow movement to help with form)

Build your bar backwards so you can strip the weight as you go.
If you are sharing a bar, the buffer is the burpees!

Monday - Helen

180WOD
400m
21 KB
12 pullups
3 rounds for time


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Sat - partner 100

180WOD
Body row
Tire flip (40)
Strict press
Wall ball
Toes to bar


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Friday - Leg screamer

Buy In
15-15-10-10 back squat

180WOD
15 Med Ball Clean
10 lunges
5 goblet
15 min AMRAP


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Wednesday

Fran

No explanation needed


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Tuesday before ?

180 skill - Med Ball Cleans

180WOD
Ball Slam, Box Jump, Sit Up
50-10-50
40-20-40
30-30-30
20-40-20
10-50-10


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Monday

Buy IN
3x5 power clean / front squat

180WOD
200M
3 power clean 155/115
21 dubs
10 rounds

Post time to comments


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Saturday

180 WOD
10 Min max round ladder
Wallball
Box
Then
Air Squat
Pushup


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Friday - fun day

180 Buy In
10, 10, 5, 2, 1 Find your approximate 1RM On deadlift

180 WOD - EMOM
1 deadlift 80% 1RM
1 burpee
1 deadlift
2 burpee
Etc till you can not complete all the required burpees in the given minute

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Thursday OPEN GYM

Use Thursday's wisely.
If you've missed a WOD, make it up on Thursday.
If you have any friends, call 'em and have a mini group WOD.
Set a single lift PR (I guarantee you could bench with Brent)
Do some skill work
Practice the Jerk and or Snatch

Run a bit with Angie

180 WOD

400m
100 pullups
400m
100 pushups
400m
100 situps
400m
100 squats

Tuesday

Skill
5x5 Thruster - focus on midline stability

180WOD - 15 min AMRAP
Thruster
KB
LUNGE
1 rep first round, 2 the second...etc

Cash Out
5 min double unders


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WOD - Posting

We will be posting the daily WOD in the evening so there will be no cherry picking


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Monday Labor

180 WOD - "Cards"
Heart - Burpee Pullup
Spades - Slamball x2
Clubs - Situps x3
Diamonds - G2OH 135/95
1st Joker 800M
2nd Joker 10 tire flips - 400

HAPPY LABOR DAY!!!

Remember, ONLY a 10am WOD today, GONNA BE FUN!!!

First Friday

180WOD
10-1 ladder
Dead Lift 185/135
Box Jump
KB
Toes to bar
Wallball



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Thursday - Open Gym

4:30 - 8

Make up a missed WOD, Skill Work, Max Effort lift, or do something easy like Fran ;)

Wednesday - The Punisher

180 WOD - The Day is Here
5 rounds
Rd 1 - 21 power clean
Rd 2 - 15 squat clean
Rd 3 - 9 thrusters
Rd 4 - 6 sq clean thrusters
Rd 5 - 3 burpee sq clean thrusters
Following each barbell movement
10 v ups
10 pullups
200 meters


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