WOD

 As Many Rounds as Possible in 20 min of:

6 cleans

12 Ring Dips

12 Pull ups

Post number of Rounds to comments:

Rest Day

Rest Day

WOD

 Run 5k

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WOD

 For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
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WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029

WOD

Complete as Many Rounds as possible in 15 minutes of:
15 cal row
15 Wall Balls
10 Burpees over rower
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WOD

3 times through with a continuously running clock,
do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups.
Once you fail, start over with strict chin-over-bar pull-ups.
Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Post reps completed for each segment.

Rest Day

Rest Day

WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
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WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
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WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
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WOD

5 Rounds for time of :
20 Single arm snatch, 50/35lb alt.
30 Double Unders
10 Toes to Bar
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WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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:

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….)

WOD

 Strength Day
Full Warm up

Front Squats
8-6-4-2

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:

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
Post time to comments:

Rest Day

Rest Day

WOD

 10-1 reps for time of:

Hang Power Snatch 75lbs
2x Push ups
3x Double Unders
 Post time to comments:

WOD

Weighted pull-ups 3-3-3-3-3 reps

Post loads and body weight to comments

WOD

 10 rounds

Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
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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.

WOD

 Every Minute on the Minute for 17 minutes:

10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed

Rest Day

Rest Day