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WOD

15
Jul

Sunday – July 16th

The team walking away from the pull! Great work everybody!

Shelly will be running classes at 10 and 11am, so come on in and join her for a sweet partner WOD!

Deck of Death (each team gets their own deck)

Buy In:
All athletes on each team have to complete one rope climb before starting the deck

Moves per suit:
Diamonds: v-up
Hearts: grasshoppers (L +R = 1 rep)
Clubs: thruster with plate #35/25
Spades: Russian twist with plate
*Jokers: Run 400m

13
Jul

Friday – July 14th

5:30pm class getting ready for PRs across the board!

Strength:
10 minutes OTM:
2 power clean and jerk

WOD:
2013 Regionals Event 6
For time: *20 minute cap
100 double under
50 handstand pushup
40 toes to bar
30 shoulder to overhead #160/100
30 alternating front rack lunges #160/100

12
Jul

Thursday – July 13th

Tom just completed one of his goals for the year. He set out to pull a 500 pound deadlift, and now he has! It’s a good thing that we’ve got Tom on the team for the Cleveland Plane Pull this Saturday! We will be meeting at the I-X Center at 9am to WOD before they pull. Pulling happens from 10am to 1pm, and everyone is encouraged to stick around and cheer on the team!

Strength:
15 minutes to find 1RM push press

WOD:
5 round for time: *15 minute cap
15 GHD situp
12 hip/back extension
9 burpee
6 muscle up (8 pullups and 8 dips)

11
Jul

Wednesday – July 12th

Yesterday we had a pretty rough workout. It was a lot of volume. I’m extremely proud of everyone who came in and pushed themselves through this. At the end of the day, Sam goes home with the best celebration pose upon finishing his 100 calorie row.

Gymnastics Stamina:
10 minute AMRAP:
2-4-6-8-10-8-6-4-2
Strict dip
1-2-3-4-5-4-3-2-1
Strict pullup

WOD:
5 rounds for time:
10 deadlift #275/185
50 double under

10
Jul

Tuesday – July 11th

So begins a deadlift at 405 pounds! Great work Felipe!

WOD:
For time:
100 wall ball shot #20/14 to 10/9′
-2 minute rest
3 rounds:
20 toes to bar
20 bar facing burpee
-2 minute rest
100/75 calorie row

9
Jul

Monday – July 10th

James slamming through the kettlebell swings last Friday!

Strength:
15 minutes to find 1RM deadlift

WOD:
For time:
21-15-9
Power snatch #95/65
Box over 24×18/20×24″

8
Jul

Sunday – July 9th

A big group showed up at 10am on July 4th to honor United States Army Capt. Benjamin David Tiffner for his sacrifice. We are still taking donated good/fund to help make and send a care package to Mo as he gets deployed overseas.

10am – WOD
11am – WOD

Strength:
15 minutes to find a 1RM clean

WOD:
4 rounds for time:
200m run
8 kettlebell swing #53/35
8 lateral burpee over barbell
4 clean at 75% of 1RM

Post WOD:
3 rounds not for time:
30 seconds of max effort Assault bike/Airdyne
10 GHD situp (add weight if possible)
*Rest as needed between rounds.