WOD for Thursday July 12th:

Fitness A) Dual Dumbbell Neutral Grip Bench Press: 5 Sets to find today’s 8RM; Rest 2-3min b/t B) 3 Rounds: 8 DB Reverse Fly 10 Banded Scap Retractions 15 Situps Rest 1min C) 30-20-10: -Alt DB Snatch -Hand Release Pushup -AB 20/15 Cals each round Performance A) Dual Dumbbell Neutral Read more…

WOD for Wednesday July 11th:

Fitness A) “KELLY”: Five rounds for time of: Run 400 meters 30 box jump, 24/20 30 Wall ball shots, 20/14 Performance A) “KELLY”: Five rounds for time of: Run 400 meters 30 box jump, 24/20 30 Wall ball shots, 20/14

WOD for Tuesday July 10th:

Fitness A) Back Squat: 10@60% 8@70% 6@80% B) Front Squat: 5@60% 5@70% 5@70% C) 3 RFT: 12 DB or BB HPC 16 Assisted Pullup 200m Run/Row/Ski Performance A) Back Squat: 10@60% 8@70% 6@80% B) Front Squat: 5@60% 5@70% 5@70% C) 3 RFT: 12 HPC (135/95) 16 Pullup 200m Run

WOD for Monday July 9th:

Fitness A) Conventional Deadlift: 10x 3@70% B) Reverse Sled Pull: 4 x 50m Heavy; Rest 2-3min b/t C) 4 RFT: 8-10 Russian Stepups per leg 8-10 Barbell Body Row Performance A) Conventional Deadlift: 10x 3@70% B) Reverse Sled Pull: 4 x 50m Heavy; Rest 2-3min b/t C) 4 RFT: 2 Read more…

WOD for Friday July 6th:

Fitness A) Close Grip Bench Press: 6x 6@ 70% B) For Time: 100/70 Row or Ski *5 DB Thrusters EMOM including 1st min. Performance A) Close Grip Bench Press: 6x 6@ 70% B) For Time: 100/70 Cal Airbike *5 DB Thrusters (35/20) EMOM including 1st min.

WOD for Thursday July 5th:

Fitness A) Back Squat: 10@65% 8@70% 8@75% B) Front Squat: 5@60% 5@65% 5@70% C) 3 RFT: 30 Lateral Jumps over Jumprope 40 Single Unders 12 NP Burpees 12 Pushups Performance A) Back Squat: 10@65% 8@70% 8@75% B) Front Squat: 5@60% 5@65% 5@70% C)3 RFT: 75 DU 20 Burpees

WOD for Tuesday July 3rd:

HOLIDAY SCHEDULE CLOSE AT 1PM JULY 3rd CLOSED ALL DAY JULY 4th   Fitness 400m Sandbag Carry 7 Rounds: 17 Cal AB/Ski/Row (or 200m run) 7 Dual DB Z-Press 6 Assisted C2B Pullup (or chin-over) Cash-Out: 400m Sandbag Carry Performance “1776”: Buy-In: 400m Sandbag Carry 7 Rounds: 17 Cal AB/Ski/Row Read more…

WOD for Monday July 2nd:

HOLIDAY SCHEDULE CLOSE AT 1PM JULY 3rd CLOSED ALL DAY JULY 4th     A) Back Squat: 10@60% 8@70% 6@80% B)Front Squat: 5@60% 5@70% 5@70% C)Kettlebell Snatch or Single Arm KB Swing: 2min Right 2min Left D)Max Pushup in 2min