WOD 7-30-21

 Partner WOD-

4 rds (each) 

P1- 400 m run

P2- AMRAP of-

5 Dball

50 ft DBall carry 

15 push-ups 

WOD 7-29-21

 5:00- max cal bike

4:00- max lunges 

3:00- max pull-ups 

2:00- max HSPU

1:00 max cal row 

WOD 7-28-21

 DL 2-2-2-2-2

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3 x 3:00 AMRAP-

12 DB SN

36 DU

1:00 rest btw 

Super proud of this girl! Currently 
tied for first in her division at the 
CrossFit games! Tune in and watch 
her compete via YouTube or IG tmr!

WOD 7-27-21

 EMOM x 18-

1- 40 m sled pull

2- 10 burpees to target 

3- 12 T2B 

WOD 7-27-21

 EMOM x 10- 1 CL + 2 FSq

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5 rds-

200 m run 

15 WB 

WOD 7-23-21

 1:00 on/30 sec off x 4 rds-

Butcher push

AAB cal

KBS 

S2OH

WOD 7-22-21

 3:00 Max cal row 

Then- 10:00 to find 5RM BSq

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A- 3 x 8 step up

B- 3 x Max L-sit

WOD 7-21-21

 DL 3-3-3-3-3

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3 rds- 

30 SDLHP 

50 sit-ups 

70 DU 

WOD 7-20-21

 Every 4:00 x 5 rds-

400 m run 

15 pull-ups 

50 m farmer carry 

WOD 7-19-21

 Every :90 x 6 sets -

1 DL + 1 CL + 1 HCL + 1 FSq + 1 thruster 

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9 min AMRAP-

9 thruster (75/55)

7 burpee

5 T2B 

WOD 7-16-21

 12 min clock-

5 rds-

12 HPCL (115/75)

9 FSq 

6 S2OH

*Max effort DU in time remaining 

WOD 7-14-21

 2 rds-

800 m run 

400 m sled 

WOD 7-14-21

 DL 5-5-5-5-5

--------------------

50 KBS (53/35)

30 burpee over KB

20 KBS

10 burpee over KB

WOD 7-13-21

 Tabata-

Cal bike

Sit-up

Cal row 

Mtn. Climber 

Kids did great today! Pretty squats 
and awesome attitudes!

WOD 7-12-21

 EMOM x 10 - 1 low HCL + 1 high HCL

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"Fran"

21-15-9

Thruster (95/65)

Pull-up 

WOD 7-9-21

 Partner WOD-

Start- 200 DU

Then- 3 rds-

25 synchro WB

25 synchro sit-ups 

End- 200 DU 

*share DU any way 

WOD 7-8-21

 10 sets- 1 HPCL + 1 PCL + 1 FSq + 1 jerk 

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A- 4 x Max effort pull-up

B- 4 x 25 band. good morning 

WOD 7-7-21

 EMOM x 10- 1 SN DL 1 PSN 

-----------------------------------------

8 min AMRAP-

6 HPSN (115/75)

12 box jumps (24/20)

6 burpees 

WOD 7-6-21

 EMOM x 18-

1- 5 BSq (HAP)

2- 12 T2B

3- 15/12 cal row 

WOD 7-5-21

 "Griff" 

2 rds- 

800 m run forward 

400 m run backward 

Thankful for the many sacrifices that have been 
made so we can enjoy our freedom everyday. 
Land of the free - because of the brave. 

WOD 7-2-21

 10-9-8-7....1

DB SN

HRPU

WB

*20 DU after each rd.