TUESDAY

09/06/2016 MASTER CHIPPER Metcon (Weight) BENCH PRESS EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX+ 175/145, 195/155, 215/165, 235/175, 255/2185, 275/195, 295/205 RX 115/85, 135/105, 155/125, 175/145, 195/165, 215/185, 235/205 M & …

MONDAY

09/05/2016 LABOR DAY A: Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 ONLY 1 WORKING AT A TIME 5 POWER CLEANS 135/95 5 FRONT SQUATS 5 CHEST TO OVERHEAD 10 PULL UPS 12MIN AMRAP REST 5 MIN THEN B: Metcon (AMRAP – Reps) IN TEAMS OF 2 ONLY 1 WORKING AT A TIME 100 DBL UNDER 50 WALL …

MONDAY

8/29/2016 DIRTY 30 Metcon (Weight) “CURTIS P” CLEAN L LUNGE R LUNGE PUSH PRESS EMOM FOR 7 MIN RX 95/65, 105/75, 115/85, 125/95, 135/105, 145/115, 155/125 M & SC 75/45, 85/55, 95/65, 105/75, 115/85, 125/95, 135/105 Metcon (Time) 30 Box jumps (24″/20″) 30 Pull-ups 30 KB Swings (50#/35#) 30 Walking Lunges 30 Knees to Elbows 30 Push Press (65#/45#) 30 …

WEDNESDAY

08/17/2016 8 FOR 5 A: Metcon (Weight) POWER SNATCH EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX 95/65, 105/75, 115/85, 125/95, 135/105, 145/115, 155/125 M & SC 75/45, 85/55, 95/65, 105/75, 115/85, …

TUESDAY

8/16/2016 APPLE BITE Gymnastics VERTICAL Jump (5 ATTEMPTS) Metcon Metcon (Time) 30 DBL UNDERS 21 WALLBALLS 20/16 30 DBL UNDERS 15 BOX JUMPS 24/20 30 DBL UNDERS 9 HANG POWER CLEANS 135/95 3 RDS FOR TIME

Monday

8/15/2016 JT & GRIFF A: Metcon (Weight) THRUSTERS EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX+ 95/65, 115/85, 135/105, 155/125, 175/145, 195/165, 215/185 RX 95/65, 105/75, 115/85, 125/95, 135/105, 145/115, 155/125 M …

WEDNESDAY

Phelps wins Gold , 200m ButterFly! RUN AROUND A: Front Squat (1. 1. 1. 1. 1) B: Metcon (Time) BALL SLAMS 25/20 OH LUNGES 25/20 10 . 10 . 8 . 8 . 6 . 6 . 4 . 4 . 2 . 2 400M RUN BETWEEN ROUNDS 30 MIN MAX

TUESDAY

Girls Gymnastic Team wins Gold!!! 8/9/2016 JUDGE A: SOTTS PRESS (3.3.3.3.3) BEHIND THE NECK PRESS FROM A SQUAT POSITION B: Metcon (Time) POWER SNATCH 75/45 BOX JUMP 24/20 T2B 21 . 15 . 9

MONDAY

8/8/2016 THE BEGINNING A: HIGH SNATCH PULL + HANG SNATCH (1 . 1 . 1 . 1 . 1) S: Metcon (AMRAP – Rounds and Reps) 50 DBL UNDERS 20 KB SWING RX 70/50 M 50/35 7 JERKS RX 135/95 RX+ 155/105 M 115/75 12 MIN AMRAP

WEDNESDAY

GAMES WOD 9 STRENGTH  Front Squat (3@75%, 2@80%, 2@85%, 3/1@90%) Metcon Metcon (Time) THE SEPARATOR 12 HSPU 15 BACK SQUATS 185 20 BURPEES 9 HSPU 18 FRONT SQUATS 155 20 BURPEES 6 HSPU 21 OHS 135 20 BURPEES FOR TIME RX+ RING HSPU 225/205/185