WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to: 170704

WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
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WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Post number of rounds to comments:
Compare to: 200617

WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

As many rounds in 12 minutes, ascending ladder:
2x Hang Power Snatch
3x Wall Ball
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)
Post number of rounds to comments:
 

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 20 minutes of:
500m row
15 Toe to Bar
10 Overhead Squats 95/65lbs
Post number of rounds completed to comments:
Compare to: 190726

WOD

For Time:
Run 400m
15 Thrusters 75lb/55lbs
15 Pull ups
Run 400m
12 Thrusters 75/55lbs
12 Pull ups
Run 400m
9 Thrusters 75/55lbs
9 Pull ups
Run 400m
6 Thrusters 75/55lbs
6 Pull ups
Post time to comments:

WOD

Complete 15 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.
Alternate WOD
Complete 15 minutes of:
1 reps of Burpee
2 reps of V ups
3 reps of Dumbell swings, pick your load
Complete ascending ladder of:
2/4/6,3/6/9 etc
Compare to: 200407

WOD

Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
95 lb./135 lb.
Post your workout choice, time, and load to comments.

WOD

3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
35-lb. DBs/ 50-lb. DBs
Post time to comments

Rest Day

Rest Day

WOD

Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

WOD

5 Rounds for time of:
10 Pull ups
20 Flutter kicks
30 Double Unders
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WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 135/95lbs
Box Jump
Pull ups
Post time to comments:
Compare to: 170704

WOD

Complete 4 Rounds for time of:
200m Run
20 Wall balls
10 Toes to Bar
Post time to comments:

WOD

3 Rounds for time of:
12 Push Press 85/55lbs
24 Sit ups
36 Goblet Squats 24/16k
Post time to comments:

Rest Day

Rest Day

WOD

For time:
Row 1000m
Run 800m
Row 500m
Run 400m
Post time to comments:
Complete a ROMWOD after the WOD.

WOD

5 Rounds for time of:
15 Push ups
15 Goblets Squats, 24k/16k
15 cal, Assault Bike or Ski Erg
Post number of rounds to comments:

WOD

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:
Compare to: 200602

WOD

Complete as many rounds as possible in 12 minutes of:
10 Toes to Bar
10 DB Thrusters 35lbs
Post number of rounds to comments:

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

Alternate

3 Rounds for time of:
Run 400m
21 Swings of heavy object ex: backpack
21 Push ups

Can you improve on your March time?
Compare to 200330
Post time to comments:

Rest Day

Rest Day

WOD

As Many Rounds As Possible in 7 minutes of:
4 Burpees
17 flutter kicks
76 foot, Walking lunge
Gym will be open until noon today in celebration of July 4th. BE SAFE.
Compare to: 150704

WOD

Complete 10 rounds for time of:
Sprint 60 yards
10 Deadlifts 115/75lbs
10 Hand release push ups
Post time to comments:
Compare to: 150707

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments