Fitness

1. Front Squat
5×2 pause squat build to heavy double

2. 10 rounds
1 min
25-Air Squats
max plate ground to overhead

rest 2 min between rounds

Performance

1. Front Squat
5×2 pause squat build to heavy double

2. 10 rounds
1 min
25-Air Squats
max c&j 155/105

rest 2 min between rounds

Fitness and Performance

1. 1 mile For Time

2. 5 rounds
20-Russian Twists
30 sec right plank
30 sec left plank
30 sec L sit hold on parralets

Fitness and Performance
5 rounds
5-Bear Complex 95/65
20-Floor Bench
15/11-Cal Assault bike
(1-bear complex:
squat clean
push press
back squat
push press)
(fitness can scale to 5 of complex 1-dumbell clean+ 2-thrusters in place of the 5 bear complex each round. use same dumbells for dumbell floor bench)
(20/15 scale cals airdyne)
(floor bench is done laying on the floor. press bar up to full extension. lower bar to chest or until arms are on the floor)

Fitness and Performance

1. 10 min AMRAP
7-Box Jump 33/26
7-SOS 100/75
7-Toes to Bar
(36″ is 30″+1 45lb plates. 26″ is 20″+2-45lb plates or 24″ box+1-25lb plate)

2. 4 rounds
20-Alternating leg V-UPs
20-Banded Good Morning w/hip band
30 sec Back Plank

Fitness and Performance

1. Split Jerk
5×2 build to heavy double

2. Helen
3 rounds
400m run
21-Kb Swings 53/35
12-Pullups

Fitness
1. Back Squat
5×3 build to heavy triple

2. 15 min AMRAP
7-Plate Ground to overhead
7/5-Ring Dips
7-Thruster
7/5-Strict Pullups
(scale options: ring pushups or standard pushups. use band or ring rows. NO KIPPING)

Performance
1. Back Squat
5×3 build to heavy triple

2. 15 min AMRAP
7-Clean and Jerk 135/95
7/5-Ring Dips
7-Thruster 95/65
7/5-Strict Pullups
(scaling options: same as above and reduce load on lifts)

Happy 40th Birthday to my sister Anna Harris

Fitness and Performance

1. 4 Rounds
400m Run
15-Cal Row
10-Cal Ski Erg

2. Pushup Challenge
10-L1
10-L2
10-L3
10-L2
10-L1
10-L2
10-L3
10-L2
10-L1
10-L2

NO 530AM CLASS DUE TO FLOODING

Pay August Dues
Sign up For Hero Month Shirt
can write check for both. Hero month shirt is 40 dollars minus 1 dollar for each Hero Wod Completed. All the money goes to charity so dont lie about what you owe.

Fitness and Performance

1. Partner WOD
2 Person Team
200-Cals Bike
(split equal)

2. 5 Rounds not for time
20-Abmat sit ups
15-Russian Swings
30 sec plank hold

Fitness and Performance

Omar
For time:
10-Thrusters 95/65
15-Bar facing burpees
20-Thrusters
25-BFB
30-Thrusters
35-BFB
(scsle weight as needed. can also scale to traditional burpees)

Fitness
3 or 2 Person Team
5 rounds
50-Step up 24/20 box w/45/35 lb bar
15-Stone over shoulder
50-Step ups w/bar
10-KB Swings

Performance
Monti
3 or 2 Person Team
5 rounds
50-Step up 24/20 box w/45/35 lb bar
15-Cleans 135/95
50-Step ups w/bar
10-Snatch 135/95