Choose your own adventure

Pick your favorite benchmark wod and tackle it. Set a pr today. 

Space

8 min AMRAP of:

7 push press (guys 95#/ girls 65#)

7 box jumps (24"/20")

4 minute REST

8 min AMRAP of:

15 kettlebell swings (53/35#)

3 HSPU'S 

Sleeper

7 rounds for time of:

10 wall ball shots 10' (guys 20#/girls 14#)

10 pullups

Schedule Reminder

Note that normal class times will resume on September 5th. Until then, open gym times are as follows:

Mondays: 6am, 10:15am, 4:45pm, 6pm

Tuesdays: 6am, 10:15am, 4:45pm, 6pm

Thursdays: 6am, 10:15am, 4:45pm, 6pm

Fridays: 6am and 10:15am

These are open gym times for existing members only. New member classes will resume on Sept 5th. 

Sprinter

7 minute AMRAP:

500m row

Max rep burpees

Gap

Find your 1RM Turkish Get-up

For time:

400m run

5 rounds

7 deadlifts (guys 225# / girls 135#)

21 hand release pushups 

1 rope ascent

400m run

Fran

21-15-9 reps each of:

Thrusters (guys 95# / girls 65#)

Pullups 

Weekly Results

Helen

3 rounds for time of:

400m run
21 kettlebell swings (1.5/1 pood)
12 pull-ups

Filthy Fifty

Recovery

Rest and recover today. Join the free yoga group that meets tonight at 7pm!

Ascent

SS: shoulder press 3x5

For time:

3-6-9-12-15 reps each of:

power snatch (75/53#)

over-the-bar burpees

Descent

SS: back squat 3x5

15 minute AMRAP:

30 double unders

25 hand release push-ups

20 chest to barpull-ups 

15 thrusters (135/95#)

Endure - tabata + mile

Tabata air squat 

Followed immediately by:

1 mile time trial run

Subtract each air squat from your run time for final score. 

Team WOD

SS: deadlift 1x5

In teams of two, with 3 minutes at each station, for max reps:

1) A & B: Tire flips

2) A: 30 ft farmers carry

B: rest

3) A & B: partner med ball sit-ups 

4) A: AirDyne (cal)

B: bar hang hold

5) A: hand release burpees

B: front rack hold (185/135#)

6) A: box jumps (30/24")

B: one arm overhead kettlebell hold 

"Annie"

For time:

50-40-30-20-10 reps each of:

Double unders

Sit-ups 

Baby Collin

SS: Back squat 3 x 5. 5-10 pounds heavier than last week. 

25 minute AMRAP:

400m run with a bumper plate (45/25#)

12 Push press (115/80#)

12 Box jumps (24/20")

12 Sumo deadlift high pulls (95/65#)

Enduro Results

Endurance mash up

5 rounds:

1 minute row (meters)

:20 second rest

1 minute AirDyne (calories)

:20 second rest

200m sprint

:20 second rest

Sprinter

Continuing with our Starting Strength Series, today we power clean for 5 sets of 3. 

WOD

10 minute AMRAP:

50 wall ball shots 

30 overhead walking lunges (45/25#)

30 kettlebell swings (1.5/1pood)

50 double unders

Max rep handstand pushups