posts under Uncategorized category

26 Jun

6/26 – 6/30

Monday SWOD: Strict Press & Jerk WOD: “Nicole” 20 min. AMRAP 400m Run Max Pull Ups *start new round when pull ups are broken, score = total pull ups Tuesday SWOD: Back & Front Squat WOD: 3 RFT (30 min. Cap) 60 Double Unders (1:2) 50 Sit Ups 40 KBS (53/35) 30 HSPU Wednesday SWOD: […]

19 Jun

6/19 – 6/23

Monday SWOD: “Isabel” 30 Snatches (135/95) WOD: 7 min. AMRAP 3 Sit Ups 3 KBS (53/35) *add 3 reps each round Tuesday SWOD: Back Squat & Strict Pull Ups WOD: 20 min. Clock 40 sec On, 20 sec Off HSPU Goblet Lunge (53/35) KB Snatch (53/35) Row for Cal *For reps/cal Wednesday SWOD: Strict Press […]

12 Jun

6/12 – 6/16

Benchmark Monday SWOD: Back Squat & Strict Pull Ups WOD: “Karen” For Time 150 Wall Balls Tuesday SWOD: Strict Press & Jerk WOD: 20 min. AMRAP 400m Run 30 Sit Ups 15 Ring Dips / HSPU *alternate dips & HSPU Wednesday SWOD: Snatch WOD: 2 RFT 40 KBS (53/35) 40 Pull Ups 40 Goblet Lunges (53/35) 40 Double […]

12 Jun

6/5 – 6/9

Benchmark Monday SWOD: Back Squat WOD: “Jackie” For Time 1000 meter row 50 Thrusters (45/35) 30 pull-ups Tuesday SWOD: Push Press WOD: 3 RFT 40 DUs (1:3) 30 Box Jump Overs (24/20) 20 Wall Balls * 3 burpees EMOM Wednesday SWOD: Deadlift WOD: 4x 5 min AMRAP 5 HSPU 5 Sit Ups 5 KBS (53/35) […]

28 May

5/29 – 6/2

Monday 10:30am “Murph” 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile Run Tuesday SWOD: Strict Press & Jerk WOD: 3 RFT 10 Cleans (155/105) 15 Box Jump Overs (24/20) 30 Sit Ups Wednesday SWOD: Front & Back Squat WOD: 15 min. AMRAP 10 HSPU/Ring Dips (alternate rounds) 40 Double Unders […]

23 May

5/22 – 5/26

Monday SWOD: Push Press WOD: “Fran” For Time 21 – 15 – 9 Thrusters (95/65) Pull Ups Tuesday SWOD: Back & OH Squat WOD: 12 min. Clock 7 Rounds 15 KBS (53/35) 15 Sit Ups *Max Doubles/Singles with Time Remaining Wednesday SWOD: Clean WOD: For Time 9-15-21-15-9 HR Push Ups Box Jump Overs (24/20) Deadlifts […]

15 May

5/15 – 5/19

Monday SWOD: Jerk WOD: “Grace” For Time 30 Clean & Jerks (135/95) Tuesday SWOD: Back & Front Squat WOD: 12 min. AMRAP 20 Double Unders (1:3) 5 2:1 Burpees 5 T2B/K2E 20 Air Squats Wednesday SWOD: Snatch WOD: 3 RFT 25 KBS (53/35) 20 HSPU 800m Run Thursday SWOD: Deadlift WOD: 7 RFT 5 Hang […]

10 May

5/8 – 5/12

Monday SWOD: Strict Press WOD: “Helen” 3 RFT 400m Run 21 KBS (53/35) 12 Pull Ups Tuesday SWOD: OH Squat WOD: 20 min AMRAP 40 Double Unders (1:3) 3 Squat Snatch (135/95) 20 Sit Ups *Brooke’s last day :-(, going out to dinner after class! Wednesday SWOD: Clean & Jerk WOD: 3x 6min AMRAP 4 […]

01 May

5/1 – 5/5

Monday SWOD: Back Squat WOD: “Cindy” 20 min. AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Tuesday SWOD: Push Press WOD: 6 Rounds 45 sec. on 15 sec off Box Jump Overs (24/20) Sit Ups Double Unders/Singles *Result = Total Reps Wednesday SWOD: Snatch WOD: For Time 21 – 15 – 9 KBS […]

24 Apr

4/24 – 4/28

Monday SWOD: Mid Hang Squat Clean WOD: “Elizabeth” For Time 21-15-9 Cleans (135/95) Ring Dips Tuesday SWOD: Jerk WOD: 3 RFT 30 Pull Ups 30 Deadlifts (155/105) 30 Bar Over Burpees 30 Wall Balls (20/14) Wednesday SWOD: Back Squat WOD: For Time 800m Run 50 Sit Ups 50 KBS (53/35) 100 Double Unders (1:2) 50 […]

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