Friday 07/01/160

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– Nikki D and Kevin

Workout of the Day
Open Skill day

Then

3 Rounds
1 Minute per station
Rowing
Double Unders
Kettlebell swings
Toes to Bar
Wallballs
Rest

Post your results to the Whiteboard.

Thursday 06/30/160

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– Kristi doing as her shirt says..all the time

Workout of the Day
Back Squat – 8×3 – @85% 1RM

Then

2 Rounds:
Within 2 Minutes
Run around building
As many reps as possible shoulder to overhead (115/75)
Rest 2 Minutes
Within 2 Minutes
Run around Building
As may pullups as possible
Rest 2 Minutes

Post your results to the Whiteboard.

Wednesday 06/29/160

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– Coach Kelli….coaching

Workout of the Day
15 Minutes Mobility

Then

3 Rounds
400m Run
15 Deadlift @55% 1RM
15 Box Jumps

Post your results to the Whiteboard.

Tuesday 06/28/160

tuesday
– Aime killing it in the Train to Hunt competition

Workout of the Day
3 Rounds
Max effort AMRAP until failure – 1 Strict Press, 3 push press, 5 push jerk – @50% 1RM strict press

Rest 3 minutes between AMRAPS

Then

7 Minute AMRAP
10 Pushups
10 Hang Power Clean (155/105)

Post your scores to the Whiteboard.

Monday 06/27/160

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Workout of the Day
20 minutes Fran warm up – Thrusters – 15, 12, 4, 2, 2, 2 – Starting with empty bar for set of 15, very light weigh for the set of 12, 4 reps at workout weight, each set of 2 reps at a heavier than wod weight. Do 2 pullups between sets, do not rush, rest between the sets and take your time. The goal is to get sweaty and heart rate up a bit.

then

“Fran”
21-15-9 reps, for time:
Thruster (95/65 lbs)
Pull-ups

Post your scores to the Whiteboard.

Friday 06/24/160

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– Steve and Andi

Workout of the Day
15 Minutes Mobility
then
400m Run buy in
then
2 Rounds
20 Box Jumps
30 Pushups
40 Alternating goblet lunges (24/16)
Then
400m run buy out

Post your results to the Whiteboard.

Thursday 06/23/160

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– Sarah “encouraging” Nabeel

Workout of the Day
Open Skill Day
then
60 Power Clean and Jerk (135/95)
60 Lateral Bar Jumps

Post your results to the Whiteboard.

Wednesday 06/22/160

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– Matt and Henry

Workout of the Day
Back Squat – 3×8 @70-75% 1RM
then
4 rounds
Run around building w/plate overhead (45/25)
10 Toes to Bar
40 Air Squats

Post your results to the Whiteboard.

Tuesday 06/21/160

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– Strong ladies going overhead!

Workout of the Day
EMOM – 12 Minutes – 2 Deadlift @80% 1RM
then
30 Kettlebell swings (24/16)
21 Pullups
25 Kettlebell swings
15 Pullups
20 Kettlebell swings
9 Pullups

Post your results to the Whiteboard.

Monday 06/20/160

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– Baylee and Brandi

Workout of the Day
5 Rounds
15 Overhead Squats (95/65)
15 burpee lateral jumps over the bar
400m run

Post your results to the Whiteboard.