Oly: Jerks
15 mins to work up to a heavy triple
Cond: 5RFT
5 Bear Complex
1 lap around building
RX 95/65
S – anything lighter
6/16/20
16
Jun
2020
6/15/20
15
Jun
2020
Strength: Back Squats
20 mins to work up to a heavy triple
Cond: OPEN WOD 16.2
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
RX 75/55
TRX 65/45
Scale 65/45, Jumping CTB
Teen Scale 45/35. Jumping CTB
6/13/20
13
Jun
2020
In groups of 3:
200 Wall balls (20/14)
**If the ball stops moving or hits ground do 5 burpees
then…
200 Med ball sit ups with partner
**3rd partner holds Deadlift (185/125) while partners do situps
then…
200 Synchro box step ups holding med ball (20/14)
**3rd partner rests
Scales: Lower line, lighter wall ball, no wall ball for step ups, lighter DL hold, lower step up box
6/12/20
12
Jun
2020
CREW!! Friday 6/12 is official social media day. We are now officially inside the gym and we want you to take your best picture and tag us on social media!
Oly: 7 x 1 Hang Squat Snatch
Heavy Single every 90 secs
Cond:
Three 3-minute AMRAPS in 13 mins:
3 mins OHS (95/65)
— rest 2 mins —
3 mins Sumo Deadlift High Pull (95/65)
— rest 2 mins —
3 mins Burpees over bar
6/11/20
11
Jun
2020
Strength: 4 X 10 Barbell Low Rows
Light/Medium Load, no jerking
Cond: EMOM 15 (unscored)
M1 – Max Effort strict pull ups
M2 – 2 TGUs (heavy but do-able)
M3 – 10 Single Arm DB Thrusers (heavy but do-able)
Scale pullups – banded pullups or barbell on rack
6/10/20
10
Jun
2020
Strength: 7 X 1 Strict Press
heavy single every 90 secs
Cond: Partner WOD For Time (in groups of 2 or 3)
Guys/Gals/Mixed
100/70/85 Cals Bike
2000/1600/1800m Row
300 DU's
S – DU's = Su's
6/9/20
09
Jun
2020
Oly: 7×1 Clean and Jerk
heavy single every 90 secs
Cond: AMRAP 14
7 HSPU
14 Pistols
28 KB swings (American)
RX – HSPU, Pistol, 53/35
S1 – Pike Press, Elevated pistol, 35/26
S2 – Push ups, Elevated pistols, 26/18
6/8/20
08
Jun
2020
Strength: 7 x 1 Front Squats
– work up to heavy single then
heavy single every 90 secs
Cond: For Time (Time cap 15 mins)
20 DB Snatch
5 BMU
20 DB OHS
5 BMU
20 DB STOH
5 BMU
20 Clean and Jerk
5 BMU
RX: 50/35,BMU
S1: 35/25, C2B
S2: 25/15, Pull up of any scale
6/6/20
06
Jun
2020
Partner Wod
In teams of 2 or 3
Complete the following:
30 Deadlifts
Partner A runs lap
30 Deadlifts
Partner B runs lap
30 Deadlifts
Partner A runs lap
30 Deadlifts
Partner B runs lap
30 Wallballs
Partner A runs lap
30 Wallballs
Partner B runs lap
30 Wallballs
Partner A runs lap
30 Wallballs
Partner B runs lap
RX: 225/155, 20/14
S: choose weights and wallball lines
*Rower can be subbed for run @ 450m/350m
6/5/20
05
Jun
2020
Oly: 7 x 1 Snatches
Heavy single every 90 secs (any snatch)
Cond: Open Workout 20.1
10 RFT
8 ground-to-overheads, 95 lb.
10 bar-facing burpees
Time cap: 15 minutes
