5 rounds

12 deadlift 155/105
9 hang power cleans
6 split jerks

Gym closed on Canada Day!

Ray will be doing a special Canada Day WOD at 8:30am

21-15-9

Thrusters
Bar facing burpees

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

10 rounds

10 Back Squats
20 Double Unders

5:30 Crew

3 rounds

400m run/row
33 Wallballs
33 Goblet Squats
33 KB SDHP

4x

10 OVHS
12 T2B/Pullup combo
14 Ring Push ups

5:30

4X
200m Sprint
4 Power Cleans
7 HSPU

100 calorie row
75 box jumps
50 Hang power snatch
75 box jumps

100 calorie row

5x

200m run
7 pullups
20 air squats

Happy Father's Day

12 min AMRAP

1 Hang Power Clean
1 Front Squat
40 DU's

every round add 1rep hpc and fs

5:30 Crew:

3x
15 Deadlifts
10 HSPU
40 DU's

2RFT

200m run
35 wallballs
200m run
20 push ups
200m run
10 T2B
10 Pullups

30 box jump overs
30 ring dips
100m run

20 box jump overs
20 ring dips
200 m run

10 box jump overs
10 ring dips
400 m run

Nice little chipper...

25 pullups
25 squat cleans (95/65)
25 pushups
50 overhead plate walking lunges (45/25)
Run 800
50 overhead plate walking lunges (45/25)
25 pushups
25 squat cleans (95/65)
25 pullups

10MIN AMRAP

40m Farmers Carry
5 ring dips
5 burpee toes 2 bar
5 OVHS with dowel

3 x
24 box jumps
12 deadlifts
6 ball slams


5:30 crew

12min AMRAP
6 lateral jumps

5 ball slams
4 HSPU
3 Clapping push ups
200m sprint
1 MU

4 min AMRAP
10 roll up 180 burpees :)
5 pullups

then
4min AMRAP
25 air squats
10 push ups on med ball