Monthly Archives: June 2018

friday 6.29.18

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SUMMER FRIDAY – Starts Tonight!!
As the temps keep rising – we’re excited to get going with some Summer Friday’s! Join us during/after todays evening classes for food and Spikeball 

This is your notice to practice those Spikeball skills. Come any time from 4pm on! – BYO – Let’s enjoy the weather while it’s nice! 

—-

3 amrap
mups +2

3 amrap
squat clean (165/115)

3 amrap
pc+j

3 amrap
pc +fs

rest 3 min between rnds

thursday 6.28.18

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SUMMER FRIDAY – THIS WEEK – JUNE 29!!
As the temps keep rising – we’re excited to get going with some Summer Friday’s! Join us during/after this Friday evening classes for food and Spikeball 

This is your notice to practice those Spikeball skills. Come any time from 4pm on! – BYO – Let’s enjoy the weather while it’s nice! 

SWEAT:
5 rnds each (partner)
15 wall ball
15/12 cal row
9 AKBS
6 burpees over rower
(finish round then partner goes)
then
FT
3×260 run ea (alternate)
______________________________
Wendler week 2:
3@70%
3@80%
3+@90%

5 AMRAP
40/30 CAL bike
ME AKBS (70/53)

tuesday 6.26.18

SWEAT:

50 SA C+J (50/35)
100 push ups
50 bj (24/20)
100 du/ 200 singles
50 db snatches
—–
tabata: burpee
_____________________________

CrossFit:

min 0-11
4 rnds
30 du
15 hr push ups
5 bj (30/24)

min 13-23
4 rnds
30 du
15 hang cleans (135/95)
5 bb snatches

monday 6.25.18

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One of our OG’s Pat Dow. A little fact about Pat, he has competed in every Love’em or Leave’em.

a. DB walking lunge: 4×8 each
b. L-Sit: 4xME
c. chin up: 4×5 weighted

30 thrusters (115/80)
50 BF Burpees
30 thrusters

TC: 14min

thursday 6.21.18

sweat:
Partner wod/ 20 amrap:
1k row
120 double db c+j (50/35)
1k row
120 double db DL
1k row
120 rkbs

1. wendler DL
5@ 65%/5@75%/5+@85%
% off 90%
2a. dragon flys: 3×3
2b. box step ups: 4×8

4 amrap
50 db snatches (50/35)
ME cal on rower