July 2018

Running DT

WOD 7 . 31 . 18 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ” Running DT ” 5 Rounds Run 400m 12 …

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Gi Jane

We added a new class Time in the evening ! Monday through Friday! 4 pm 515 pm 630 pm WOD 7 / 30 / 18 A. Back squat 10 – 10 – 10 – 10 increase load each round B. ” GI JANE ” 10 min AMRAP burpee pull ups

Fight Gone Bad

https://youtu.be/DC19O4cgvp4   “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This …

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River Wild

A. Practice HSPU / Hand satnd walking. EMOM 8 practice 10 – 20 seconds rest the remainder of minute. B.   “River Wild ” Row 1000m 15 HSPU 100 Dubs Row 750m 15 HSPU 75 Dubs Row 500m 15 HSPU 50 Dubs Row 250m 15 HSPU 25 Dubs    


WOD 7 . 25 . 18 A. Work up to  heavy snatch ( 10 min ) B. ‘Frogger’ 2 Rounds 10 Snatches 135 / 85 10 burpees over the bar 2 Rounds 10 snatches 95 / 65 10 burpees over the bar  

Upper Decker

A. Front Squat 5 x 3 from the Rack OT3M B. For time “Upper Decker” 10 front squats 95 / 65 25 push ups 25 situps 10 front squats 135 / 95 25 push ups 25 situps 10 front squats 185 / 125 25 push up 25 situps

Double Dare

WOD 7. 20 . 18 For Time A. Sled Push 4 Sets 50 High / 50 Low   B. ” Double Dare  ” 100 – 75 – 50 – 25 Dubs 20 – 15 – 10 – 5 Thruster 95 / 65 4 – 3 – 2 – 1 Rope Climb  


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