June 2019

Deadlift E3MOM 6 – 5 – 5 -1/2 – Max Reps For Time: 21 Deadlifts 275/185 RX+ 315/215 MRX 205/135 9 Muscle-Ups (bar) MRX Burpee Chest to Bar 15 Deadlifts15 Chest to Bar9 Deadlifts 21 Pull-Ups Core & Grip Development 1min L-sit Hang from Bar100m Plate/Pinch Grip Carry (Use a tough weight)1min Fingertip High Plank […]

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 Anchored Sit-ups RX+ GHD Sit-ups 21 Overhead Squats21 Pull-Ups21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips 21 Sumo Deadlift High Pulls21 Over the Bar Burpees21

“Two Steppin”by DB For Time: P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row 250m – P2 11 Cleans P2 Row 250m – P1 11 Cleans P1 RUN 200m – P2 11 Front Squats P2 RUN 200m – P1 11 Front Squats P1 Row

Happy Father’s Day! All classes are closed today. Have a wonderful Father’s Day!

Bench Press E3MOM 6 – 5 – 5 -1/2 – Max Reps 7min AMRAP: 7 Sumo Deadlift High Pull 95/657 Hang Power Snatch 95/65**At Start of WOD and EMOM must complete 7 BB Push-Ups before completing work** Rest 3min 7min AMRAP: 14 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/127 Toes to Bar**At Start of WOD

For Time:5 Hang Power Clean 115/75 RX+ 135/95 MRX 95/65 5 Bar Facing Burpees200m Row or Run or 0.5k Assault Bike10 Power Clean10 Bar Facing Burpees400m Run or Row or 1k Assault Bike (opposite) 15 Hang Power Clean15 Bar Facing Burpees600m Row or Run or 1.5k Assault Bike (opposite)20 Power Clean20 Bar Facing Burpees800m Run or Row or 2k Assault Bike (opposite) 25 Hang Power Clean25 Bar Facing Burpees1000m Row or Run or 2.5k Assault

Celebrate The Army’s Birthday and Flag Day! “DAE HAN” 3 Rounds For Time:800m Run w/ 24/16kg KB MRX 20/12 KB 3 Rope Climbs 15′ MRX 2 to 15′ or 3 to 10′ 12 Thrusters 135/95 MRX 95/65 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st

Split Push Press & Split Jerk Build Up E2MOM 4 Split Push Press – 3 Split Jerk (alt feet) 3 Split Push Press – 2 Split Jerk (alt feet) 2 Split Push Press -1 Split Jerk 1 Split Push Press – 1 Split Jerk 12min AMRAP: 2 Split Jerks (alt feet) 155/105 RX+185/125 MRX 115/75

Strict Press E3MOM 5 – 5 – 4 – 4 – 1 For Time: 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips 13 Shoulder to Overhead 135/95 MRX 95/65 Then, increase the weight for 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups

Front Squat E3MOM 5 – 5 – 4 – 4 – 1 10min AMRAP: 10 Power Clean 115/75 RX+ 135/95 MRX 95/65 10 Over Bar Burpees Add Weight 8 Squat Cleans 135/95 RX+ 155/105 MRX 115/75 8 Over Bar Burpees Add Weight6 Hang Squat Cleans 155/115 RX+ 185/125 MRX 125/85 6 Over Bar Burpees Add