WOD-
1 Min max reps clean & jerk, 135#(95#)
Rest 2 minutes
1 Min max calories assault bike
Rest 2 minutes
1 Min max reps clean & jerk, 135#(95#)
Rest 2 minutes
1 Min max calories assault bike
Rest 2 minutes
1 Min max reps clean & jerk, 135#(95#)
Rest 2 minutes
1 Min max calories assault bike
Post to BTWB
SPRINT-
20m Amrap
10 KB Swings (70/53)
10 Burpees
10 Toes To Bar
WOD-
Working in teams of 2, complete for time:
400m Farmer carry
100 KB swing, 24kg(16kg)
400m Farmer carry
100 Deadlift, 185#(125#)
400m Farmer carry
Post times to comments and BTWB
SPRINT-
There are no Sprint classes today. We would love for you to join one of the WOD classes.
WOD-
For time:
21 DB thrusters, 40#(25#)
400m Run
21 Burpee box jump over, 24″(20″)
400m Run
15 DB thrusters, 40#(25#)
400m Run
15 Burpee box jump over, 24″(20″)
400m Run
9 DB thrusters, 40#(25#)
400m Run
9 Burpee box jump over, 24″(20″)
400m Run
Post to BTWB
SPRINT-
27-21-15-9-6-3
KB Step Ups (single DB)
KB Snatches
GHD Sit Ups
Cal on Bike
Reminder that tomorrow, July 4th, we have an abridged schedule. Check MBO for the class and open gym times. Friday’s schedule is normal.
WOD-
Every 2 minutes x 10 rounds:
1 Push jerk + 1 split jerk
Then, every 2 minutes x 5 rounds:
50′ Orange lid drag
1 Split jerk @ 75% of today’s heaviest complex
Post to BTWB
SPRINT-
For time
50 Cal Row
40 Burpees over the rower
30 Slamballs
20 Sandbag Squat Cleans
10 C2b / Strict Pull Ups
WOD-
For time:
1,000 Meter row
1 Minute L- sit hold
Rest 3 minutes
1 Minute L- sit hold
1,000 Meter row
Post times to comments and BTWB
SPRINT-
For time:
40 Box jumps
40 Weighted AMSU
400m Dball carry, 70#(50#)
Rest 2 min
2 Rounds:
20 Box jumps
20 Weighted AMSU
200m DBall carry, 70#(50#)
Rest 2 min
4 Rounds:
10 Box jumps
10 Weighted AMSU
100m DBall carry, 70#(50#)
WOD-
For time:
Reverse Annie
50-40-30-20-10
Ab Mat sit ups
Double Unders
At the 12:00 mark:
3 Rounds for time of:
15 push ups
30 Air squats
Post times to BTWB
WOD-
In teams of 2:
Complete the following for time:
1600 M relay run in 200 M intervals
Then:
10 Rounds of
10 Push jerks 135#(95#)
10 Box jump overs 24″(20″)
*Partner 1 does a full round, then partner 2 does a full round.
Then:
1600 M relay run in 400 M intervals
Post to BTWB
SPRINT-
Pick your adventure with a partner:
30m Amrap
Partner #1 chooses:
-500m Row
-400m Run
-24/18 Cal Bike
While partner #2 accumulates reps:
-Walking Lunge steps
-Prowler Push
-Battle Rope Throw downs
-Sandball Over the Shoulder
When partner #1 is done, switch.
**You must do at least one round on each station
Reminder that if you would like to order Fit Republic meals, to do so by Sunday at noon for delivery on Tuesday at noon. Jason is offering Verve members meals for $7.00. Go to FitRepublicfoods.com. Hit the “preorder” tab to see the menu. Use ‘cfverve’ for the promo code for $7 a meal.
WOD-
Back Squat
5-3-3-1-1-1-1
Post weights to BTWB
SPRINT-
4 Rounds for time of:
20 pull ups
15 Dbl KB Front Squats
10 Dbl KB Push Press
200m Run
WOD-
Every minute on the minute for 20 minutes:
Odd minutes = 3 bar or ring muscle ups
Even minutes = 5 Strict handstand push ups
Post reps to BTWB
SPRINT-
As many rounds and reps as possible in 17 minutes:
8 Toes to bar
16 Box jumps
20 KB SDHP
WEIGHTLIFTING-
Snatch- 80% – 90% for 7 singles
Clean- 80% – 90% for 7 singles
Back Squats 5 x 2
Front Squat 5 x 2
3 Rounds:
20 GHD sit ups
20 Hip extensions
WOD-
“Glen”
For time:
30 Clean and jerks 135#(95#)
Run 1 mile
10 Rope climbs (15 feet)
Run 1 mile
100 Burpees
Post to BTWB
SPRINT-
Ever 3:00 x 5
7 HSPU
20 Wallballs
Max Cal w/ remaining time
on row/bike/ski
ROWING-
Row 2K!
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
