4X
20 Ball Slams
20 Situps
20 DU (60 singles)
then:

3X
200m row
20 push ups
________

5:30 crew
Partner WOD
200 Ball Slams
100 T2B
2000m run

complete each exercise before moving to the next. One partner works at a time. During the run partner 1 runs.. partner 2 does burpees

5 rounds

20 kb swings
15 wallballs


5:30 crew

3RFT
1 min max power cleans
30 sec max pullups
100m sprint

Holiday Monday

No regular classes...

Fun Friday

31 min AMRAP  Partner WOD


The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 "Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together."

Partner 1

• 8 Thrusters
• 6 Rope Climbs
• 11 Box Jumps

Partner 2
runs 400m with a sandbag (45/25).

When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

21-15-9
Deadlifts 225/135
Ring Dips

21-15-9
power clean
box jumps
run 200m after each round


5:30 crew:

5 RFT

5 power cleans 105/155
5 HSPU
5  wind shield wipers hanging from pull up bar

1-10 pull ups
2-20 push ups
3-30 jumping squats

5:30 crew
75 power snatch 55/75

In Partners complete:
15 min AMRAP
10 Cal Row
20 Burpees Over Partner
30 Partner Wallballs

Regional Event - Individual Event #1
"Randy"
75 snatches for time (75lbs / 55lbs)

5:30 Crew:

FGB
5 rounds

2-4-6-8-10-12-14-16-18-20

Front Squats 95/65

2-4-6-8-10-12-14-16-18-20
Hand Power Cleans 95/65

Masters Qualifying Event #4

21-15-9
Deadlifts
Box Jumps
HSPU

7 rounds

7 thrusters
7 bar facing burpees
7 pull ups