Thurs. July 1

5 Rounds

20 Split squats
15 Thrusters
10 Burpees
5 Pull ups
1 Handstand push up (HSPU)
300 M Run

- Rounds 1, 3, 5: 20 –> 1, then Run
- Rounds 2, 4: Reverse (1 –> 20), then Run



Since it is July 4th weekend, there will be no post Friday or Monday. I hope you all enjoy your holiday and we will get back at it on Tuesday.

Tues. June 29

50! - 40* - 30# - 20$ - 10%
40! - 30* - 20# - 10$ - 50%
30! - 20* - 10# - 50$ - 40%
20! - 10* - 50# - 40$ - 30%


! Back squats
* Tricep extension
# Box jumps
$ Kettle bell swings
% Sit ups

For this workout start with the first line: 50 back squats, 40 tri...10 sit ups, then move on to line 2: 40 back squats, 30 tri...30 sit ups.

Mon. June 28

Part 1:
4 Rounds of
Run 400 M
25 Air Squats

Part 2:
As FAST as You Can: Run 400 M
75 Push ups
75 Lunges
75 Pull ups
75 Dips
As FAST as You Can: Run 400 M

Split up the sets of 75 as needed.

Part 3:
25 Regular crunches
25 Bicycle crunches
25 Back extensions
25 Right side
25 Right elbow to left knee
25 back extensions
25 Left side
25 Left elbow to right knee
25 Back extensions
25 Reverse
25 Toe touch
25 Back extensions

WOD, Fri. June 25

2 Rounds

20 Lunges (10 each leg)
100 Crunches
20 Push Ups

WOD, Wed. June 23

Run 1 mile
- Sprint last 200m

Stabilizers - 45 seconds on, 15 off
- 2 front
- 2 right
- 2 left