WOD Friday 05July13

“Randy”

75 Power Snatch for time!!

Guys use 75 and ladies use 55.

WOD Thursday 04July13

Class times for the 4th are 0600, 0900, 1200, and 1630 at the box.

The WOD is a surprise………

Don’t forget the 4th Family Fun starts at 7:00pm at the box.

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If you’re not here and have access to some water you can knock out this WOD with family and friends.

One minute rest between 100s:
10 x 100 meters swim
Record average 100-meter time.

WOD Wednesday 03July13

“Karen”

150 WB shots for time.
Guys use 20lbs and ladies use 14lbs…. Everyone uses the 10 foot mark!

WOD Tuesday 02July13

At the box…

Run 1 Mile for time

Rest 5 minutes

Run 1 Mile for time

Rest 10 minutes

Run 1 mile for time

WOD Monday 1July13

5 rounds for time:
3 MUs
10 Front squats 135/105
Sprint to gate/back

WOD Saturday 29June13

Team WOD at 9am!!

WOD Friday 28June13

15-12-9 rep rounds:

DB thrusters 45/35lb
MUs

WOD Thursday 27June13

Weekly summer pool WOD!! Just like last week, we’ll only hold a 6am, noon, and 5:30pm class. Bring your $3 dollars, swim suit, towel, and a smile!

15 Minute AMRAP:

Swim down and back
15 KB Swings 1.5/1 pood
Swim to deep end
5 trips to bottom @ 11ft
Swim back to shallow end
20 push-ups

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