For Time:
– 2977m Row
– 11 Box Jumps (30″/24″)
– 11 Thrusters (125#/85#)
– 11 Burpee C2B Pullups
– 11 Power Cleans (175#/125#)
– 11 Handstand Pushups
– 11 Kettlebell Swings (32kg/24kg)
– 11 Toes to Bar
– 11 Deadlift (175#/120#)
– 11 Push Jerks (110#/75#)
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********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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800m Run
Then,
5 Tall Muscle Snatches
5 Overhead Squats
5 Power Position Power Snatches
5 Overhead Squats
5 Above the Knee Power Snatches
5 Overhead Squats
5 Below the Knee Power Snatches
5 Overhead Squats
5 Squat Sntaches from the Floor
On a 22 Minute Clock:
From 0:00 – 7:00,
100 Burpees to a 12″ Target
then,
From 7:00 – 22:00
Find a 1RM Squat Snatch
Athletes have 7 minutes to complete the 100 burpees or complete as many reps as possible in 7 minutes. Only one hand has to hit the 12″ target.
Two scores: Time/reps for the burpees, and weight snatched.
7 Minute Cap
7:00 Cap
********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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Ring Dip Skill
3 sets: :02-:05 Ring Support Hold
2 sets: 2-3 Support Holds + Negatives
2 sets: 2-4 Ring Dips
HSPU Skill
3-5 Negatives w/Tripod Focus
3 reps of Head, Butt, Knees
1 Set of 3-6 Kipping HSPU
16 MINUTE AMRAP – CLIMBING LADDER
2 HSPU
8 BOX JUMP OVERS (24/20″)
2 RING DIPS
8 BOX JUMP OVERS (24/20″)
4 HSPU
8 BOX JUMP OVERS
4 RING DIPS
8 BOX JUMP OVERS
……….
********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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13 Rounds:
26 Calorie Row
8 Strict Pull Ups
21 Should-to-Overhead (95/65)
Hero WOD for the 13 soldiers who died on August 26, 2021 in an attack on Kabul just days before the withdrawal from Afghanistan. Included were 11 Marines, 1 Army, and 1 Navy.
********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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3 Rounds
:30 Easy Pace on a Machine
:25 Moderate Pace
:05 SPRINT
Then,
2 Rounds
10 KB Taters
12 Cossack Squats
10 Push Ups w/ a twist
Lifting Re-test
Squat Clean
1×3 Power Position
1×2 Hang (at knee)
then,
3 reps @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
then, continue building to a new 1 RM
30/20 Calorie AAB
3 Rounds
:30 Easy Pace on a Machine
:25 Moderate Pace
:05 SPRINT
Then,
2 Rounds
10 KB Taters
12 Cossack Squats
10 Push Ups w/ a twist
Lifting Re-test
Squat Clean
1×3 Power Position
1×2 Hang (at knee)
then,
3 reps @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
then, continue building to a new 1 RM
30/20 Calorie AAB
********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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2:00 Pigeon Stretch, per side
Then,
20 Lateral DB Box Step Overs w/ light DB
20 Pause Goblet Squats w/ 1 DB
20 Up-Downs (Burpee without push up)
Teams of 3, rotating sets of Squats:
AMRAP 4 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 3 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 2 Minutes
Set of 7 UB Front Squats (135/85lbs)
For Time in Teams of 3, rotating full rounds:
2 Rounds each of:
24/20 Calorie Row
24 DB Front Squats (32kg/50lbs)
********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
**********************************************************************************
**********************************************************************************
2:00 Pigeon Stretch, per side
Then,
20 Lateral DB Box Step Overs w/ light DB
20 Pause Goblet Squats w/ 1 DB
20 Up-Downs (Burpee without push up)
Teams of 3, rotating sets of Squats:
AMRAP 4 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 3 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 2 Minutes
Set of 7 UB Front Squats (135/85lbs)
For Time in Teams of 3, rotating full rounds:
2 Rounds each of:
24/20 Calorie Row
24 DB Front Squats (70/50lbs)
2:00 Pigeon Stretch, per side
Then,
20 Lateral DB Box Step Overs w/ light DB
20 Pause Goblet Squats w/ 1 DB
20 Up-Downs (Burpee without push up)
Teams of 3, rotating sets of Squats:
AMRAP 4 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 3 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 2 Minutes
Set of 7 UB Front Squats (135/85lbs)
For Time in Teams of 3, rotating full rounds:
2 Rounds each of:
24/20 Calorie Row
24 DB Front Squats (70/50lbs)