DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

A) Back Squat

RX
3-3-3

L2
5-5-5

B) 20 Min EMOM

RX
5 Power Cleans (135/85)
5 Pushups
10 Air Squats

L1
5 MB Cleans
5 Push Ups
10 Air Squats

Notes:

Your score is your slowest round.  Or, take this as a training day and don't write down a score.  Just challenge yourself!...

Due to the 4th of July Holiday, we only have 1 class today starting at 9am.

"7/4/1776"

7 Rounds for time:

4 Power Cleans (185/135)

17 Push-Ups

then:

76 Wall Balls

then:

241 DU's

Partner Option:

Alternate movements for 7 rounds and switch movement the next round

For example, round...

A) Back Squat
3x5

B) Partner WOD
22 Min AMRAP

RX
5 Power Clean / Jerk (155/105)
10 Pushups
15 KB Swings (53/35)
50 Air Squats

L1
5 Med Ball Power Clean and Press
10 Pushup
15 Russian Swings
50 Squats

Notes:

Partners will alternate movements (A does clean/jerks, B does p...

OHS
2x10

"Cindy"
20 Min AMRAP

L3
5 Pull Ups
10 Push Ups
15 Squats

L2
Sub ring rows or jumping pull ups

Notes:

OHS should be done for quality, not heavy.  Do 2 warmup sets at a light weight.  Cindy is a named workout… your time should be recorded in the system....

A) Back Squat

L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

Partner WOD

L3
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out

L1
(Team of 3)
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull...

MOVIE NIGHT: TONIGHT AT 6:30PM!

BRING FAMILY AND FRIENDS AND COME HANG OUT!!!

*6:30pm Class has been cancelled.

A) Half Murph (30 Min Cap)

L3

800 M Run

50 Pull Ups

100 Push Ups

150 Squats

800 M Run

L2 Sub 10 Cindys

L1 800 M Run

50 Ring Rows

50 Push Ups

50 Squats

800 M Run

Notes:

Talk t...

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