WOD – 6.24.18

Chaya

Workout of the Day
Complete the following every 2 minutes for 10 minutes:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

WOD – 6.23.18

Saturday 10AM

Workout of the Day
In 20 minutes find a heavy:
7 Rep Back Squat

then

Complete as many rounds as possible in 8 minutes of:
12/10 Calorie Row
12 Dumbbell Snatches (45#/25#)

WOD – 6.22.18

Ralph & Danielle R.

Workout of the Day
In 5 minutes complete the following:
Run 400m
15 Power Cleans (135#/95#)
Max Pull-ups

Immediately into

In 5 minutes complete the following:
Run 400m
12 Power Cleans (135#/95#)
Max Pull-ups

Immediately into

In 5 minutes complete the following:
Run 400m
9 Power Cleans (135#/95#)
Max Pull-ups

Score is total number of pull-ups.

WOD – 6.21.18

Roya & Donna

Workout of the Day
For time:
21 Right-arm Kettlebell Front Squats
75 Double-unders
21 Left-arm Kettlebell Front Squats
15 Toes-to-bar
18 Right-arm Kettlebell Front Squats
75 Double-unders
18 Left-arm Kettlebell Front Squats
15 Toes-to-bar
15 Right-arm Kettlebell Front Squats
75 Double-unders
15 Left-arm Kettlebell Front Squats
15 Toes-to-bar

Men use a 53# Kettlebell
Women use a 35# Kettlebell

WOD – 6.20.18

Jamie Jr.

Workout of the Day
Three rounds for time of:
Run 1200m
Rest 3 minutes

WOD – 6.19.18

LeeAnne

Workout of the Day
Thirty rounds for time of:
5 Wallballs (20#/14#)
3 Burpees
1 Power Snatch (155#/105#)

WOD – 6.18.18

Anna

Workout of the Day
In 15 minutes find a heavy:
2 Rep Push Jerk

then

Complete as many rounds as possible in 7 minutes of:
15/12 Calorie Row
15 Push-ups

WOD – 6.17.18

Happy Father’s Day

Workout of the Day
Complete the following every 3 minutes for 24 minutes:
Run 200m
15 Kettlebell Swings (53#/35#)
10 Medicine Ball Cleans (20#/14#)

WOD – 6.16.18

EJ & Eddie

Workout of the Day
Teams of 3
Complete as many rounds as possible in 25 minutes of:
12/9 Calorie Row
6 Burpees Over Rower
1 Rope Climb

WOD – 6.15.18

Brian & Dave

Workout of the Day
For time:
50 Strict Handstand Push-ups

then

Three rounds for time of:
25 Deadlifts (225#/155#)
Run 800m