WOD

Wednesday 06/08/16

18 Min Amrap
15 Overhead Squats 75/55
12 Burpee over bar
9 Hang Power Snatches 75/45

Tuesday 06/07/16

sumodl

In front of a clock set for 12 minutes:
1 minute of Box Jumps 30/24
1 minute of Sumo Deadlift High Pull 115/85
2 minutes of Box Jumps 30/24
2 minutes of Sumo Deadlift High Pull 115/85
3 minutes of Box Jumps 30/24
3 minutes of Sumo Deadlift High Pull 115/85

Monday 06/06/16

Every 3 minutes for 15 minutes
5 Back Squats

then

4 Rounds for time:
400m Run
25 Wall Balls 20/14, 10ft/9ft

Friday 06/03/16

ror3

Closed for Rampage On The Ridge 3 Prep

ROR3 Webpage
ROR3 Facebook

Thursday 06/02/16

Hang Snatch
1/1/1/1/1/1/1

then

7 Min Amrap
Kettlebell Snatch 1.5/1
*Alternate Arms every 10 reps
Bell doesn’t have to touch ground.

We will be closed Friday to prepare for ROR3.

Wednesday 06/01/16

2 rounds for time:
1000 m Row
100 Double Unders
10 Power Clean & Jerks 135/95

We will be closed Friday to prepare for ROR3.

Tuesday 05/31/16

BradleySmithHero
If you are a judge for ROR3, we will be having a judges meeting tonight at 5:30pm and Thursday at 5:30pm in Luke’s office.

We will be closed Friday to prepare for ROR3.

“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Sunday 05/29/16

We will have open gym tomorrow from 2-5.

On Memorial day we will be hosting open gym from 10-12. You can come in and do anything you would like to include any hero wod such as Murph, The seven, or Lumberjack 20. Use this day off to enjoy your freedom any way you would like. Just take a moment to remember that freedom is not free and those that have paid for it on our behalf.

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