8 / 6 / 2019

We will not be running classes on Friday (8/9/19). There will be open gym from 4-7 pm. There will also be a workout posted for the day. We apologize for any inconvenience.

EMOM 7 min
1 Hang Snatch
1 Overhead Squat
85%

13-11-9-7-5
Snatch 95/65
T2B

20 Min Cap

8 / 5 / 2019

Pre WOD
Echo Bike Intervals

“Assault on DT”
5 Rounds

Run 200M
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95

20 Min Cap

8 / 3 / 2019

5 Rounds – Each For Time
1 Down and Back Box Push 45/25
20 Goblet Lunges 1.5/1
30 Situps

Rest 2 Min Between Rounds

8 / 2 / 2019

EMOM 7 min
1 Clean Pull
1 Hang Power Clean
1 Jerk
85%

For Time
Echo Cals 60/45
40 Push Jerks 95/65
30 SDHP 95/65
4 Rope Climbs

3 Min Cap on the Echo Cals, every Cal short of the goal =5 Burpees before moving on.

15 Min Cap

8 / 1 / 2019

2 Person Team
16 MIn Clock

Buy In – Row 1500M
Then Amrap:
20 Deadlifts 165/115
20 Box Jump Overs 24/20
20 HSPU

7 / 31 / 2019

Weightvest Wednesday
2 Person Team
5 Rounds

Run 600M (Partitioned)
20 Pullup
40 Medball Cleans 20/14

35 Min Cap