Friday, July 21

Today’s WOD:

“Run Annie Run”
50 Double-unders
50 Sit-ups
200m Run
40 Double-unders
40 Sit-ups
200m Run
30 Double-unders
30 Sit-ups
200m Run
20 Double-unders
20 Sit-ups
2o0m Run
10 Double-unders
10 Sit-ups
200m Run

Post times to comments/Zen Planner/whiteboard.

Thursday, July 20

Today’s WOD

Snatch 5-5-5-5-5
Reset after each rep

Complete AMRAP in 10 minutes of:
10 Hang Power Snatch
10 Bar Ova Burpees

Post efforts to comments/Zen Planner/whiteboard

Monday, July 17

Today’s WOD:

Push-Press 5-5-5-5-5

3 rounds for time of:
25 Toes-to-Bar
20 Push-ups
15 Box Jumps

Post loads & times to comments/Zen Planner/whiteboard.


Sunday Musings…

First off…

Congrats to Scott and Sherry this weekend at the United Taekwondo Alliance competition. Scott is now a National Champion, and Sherry tested for her 7th degree black belt…WOW!


Also, we want to congratulate Pinkie, Amanda, and Corrie for their efforts this weekend at the “Girls Gone Rx” competition. We love it when our athletes put their training to the test….these girls worked their tails off, together, and had a blast doing it….so proud!

Keep grinding everyone! Get better every day!

This Week’s WOD’s

Push Press 5-5-5-5-5

3 Rounds for Time:
25 Toes to Bar
20 Pushups
15 Box Jumps

AMRAP in 13:
20m Bear Crawl
20m Farmer Carry
20 Side Lunges
0:20 Handstand Hold

1000m Row
50 Thrusters 45/33
30 Pull ups

Snatch 5-5-5-5-5

10:00 AMRAP
10 Hang Power Snatch
10 Bar Ova Burpees

50 Dubz
50 Sit ups
200m run
40 Dubz
40 Sit ups
200m run
30 Dubz
30 Sit ups
200m run
20 Dubz
20 Sit ups
200m run
10 Dubz
10 Sit ups
200m run
Go get it, folks!

Saturday, July 15

.com Saturday

Today’s WOD:

3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute

Post total reps completed to comments.