Category: Uncategorized
WOD 7/31/19
30th July
Fitness and Performance
Last hero WOD of 2019 Hero month
Tall Dan”
12 min AMRAP
Buy in:
80 cal Row
Remaining time
6-Deadlift 315/225
29-Double Unders
18-Wallballs 20/14
(Scale deadlift as needed. Scale double under to 1:1 singles)
WOD 7/30/19
29th July
August 1st is Thursday so remember to bring gym dues
Fitness and Performance
“Sean”
Individual OR
Partner Leapfrog Rounds
10 Rounds
11-Chest to Bar Pullups
22-Front Squats 75/55
WOD 7/29/19
29th July
We will have a sign up sheet at counter at some point this week for Hero Month tshirts. You will need to bring your money as you sign up, so be prepared for that
Fitness and Performance
“Steve Skipton Sr”
For Time
400m Run
25-KB Swings 53/35
25-Burpees
25-Air Squats
25-KB Push Press 53/35
1 mile run
25-KB Swings
25-Burpees
25-Air Squats
25-KB push press
400m Run
(For KB push press use both hands on the 1 KB for push press)
WOD 7/26/19
25th July
Fitness and Performance
“Will”
15 min cap
6 Rounds
14-Back Squats 135/95
19-Deadlift 135/95
(Scale as needed with goal being able to do a round every 2 min and finish under the time cap)
WOD 7/25/19
24th July
LAST DAY TO SIGN UP FOR LADIES TANK TOP
Fitness and Performance
Partner WOD
“Weston”
5 rounds
1000m Row
200m Farmer Carry 50s/35s
50m Waiter Carry Right 50/35
50m Waiter Carry Left 50/35
(Split row as needed for maximum speed)
(On farmers carry both partners walking P1 carries both db 100m. P2 carries it back 100m)
(On waiters carry BOTH partners walk TOGETHER. Each with one db)(50m is hydrant and back)
WOD 7/24/19
23rd July
Fitness and Performance
“Strike the Four Fires”
4 Rounds
15-Cal Row
5-Power Cleans 135/95
5-Bar Facing Burpees
5-Front Squat
5-Chest to Bar Pullups
WOD 7/23/19
22nd July
Fitness and Performance
Partner WOD
“Chuck Heavy”
1 mile Row
100-Pushups
1 mile Run
100-Thrusters 45/35
1 mile Row
(Split work as needed to get WOD done as fast as possible)
WOD 7/22/19
22nd July
Fitness and Performance
“LP 450” (30 min Cap)
100-Double Unders
10-Chest to Bar Pullups
20-Toes to Bar
30-Deadlift 155/105
40-Pushups
50-Situps
40-Burpees
30-Box Jumps 24/20
20-Push Press 155/105
10-Power Cleans 155/105
100-Double Unders
WOD 7/19/19
18th July
Fitness and Performance
“HALL”
5 rounds
3-Cleans 225/155
200m Sprint
20-KB Snatch 53/35 (10R10L)
Rest 2 min between rounds
(Scale weight as needed to have a good time!)
WOD 7/18/19
17th July
Fitness and Performance
“DRD”
5 Rounds for Time
12-Box Jump
7-Deadlift 225/155
55-Double Unders
11-Pull Ups
19-Russian KB Swings 70/53
96 Meter Row
(Scale as needed)