June 2024

Run/Row 800m or 2K Bike x 18 minutes E6MOM score is slowest time of the 3 efforts, can mix up Main Site WOD 12 minute AMRAP: 4 Wall Walks 8 Chest To Bar Pull-ups MRX Chin Over Bar Pull-Ups 12 Overhead One Arm Dumbbell/Kettlebell lunges (forward or reverse) Dumbbells = 50/35 MRX 35/20 Kettlebells = […]

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Hand Release Push-Ups MRX Push-Ups 21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 WallBall Sit-ups 20/14lbs MRX 20/10 21 Overhead Squats 21 Pull-Ups 21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips 21 Sumo Deadlift High

Juneteenth 1865m Row For Time: (10min cap) Rest 2min From Time Cap For Time: (19min cap) 19 Front Squats 95/65 RX+115/75 MRX 75/55lbs 19 Box Jump Overs 24/20” RX+30/24” MRX 20/18″ 1 Rope Climb 15′ RX+ Legless MRX 1 to 10’ Rest 2min 19 Front Rack Reverse Lunges (alt legs) 19 Burpee Box Jumps 2

Split Jerk Build-up E2MOM 4 – 4 – 2 – 2 – 1 – 1 – 1 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run 15 Cleans Max Push Press Rest 2min 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run 15 Hang Cleans Max Push Jerk Rest 3min 3min AMRAP: 12/10 Calorie Row/Bike or 200m

Front Squat Build Up E3MOM 5 x 4 “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+115/75 MRX 75/55 9 Pull-Ups RX+ Chest to Bar MRX Ring Rows 36 Double Unders Core Development 30 GHD Sit-ups 30 Reverse Hypers 15 Barbell Sit-up to Press 30 Hip Extensions 30 Ball Slams

Happy Father’s Day! All classes are cancelled today.

“Fatherly Love!” by DB For Time: (36min cap) 800m Run/Row or 2k Bike 25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 25 Pull-Ups RX+ Chest to Bar MRX Ring Rows 400m Row/Run or 1k Bike 25 Sumo Deadlift High Pulls 95/65lbs RX+115/75 MRX 75/55 25 Handstand Push-Ups or Shoulder to Overhead RX+ Strict MRX 2/4” rise

HERO WOD “ANDY” For Time: (45min cap) 25 Thrusters 115/75lbs MRX 85/60 50 Box Jumps 24/20” MRX 20/18” 75 Deadlifts 1.5 mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was

Build Up to a Max of the Following Complex E2MOM x 7 Sets 1 Clean to 2 Hang Cleans to 1 Shoulder to Overhead 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run 12 Cleans Max Ring Muscle-ups MRX Bar Muscle Ups Rest 3min 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run 12 Hang Cleans Max

Deadlift Build Up 5×4 E3MOM Team WOD 18min AMRAP: Partners 1 & 2 = 24 Deadlifts (alternating, 12each) Partners 1 & 2 = 18 Over the Box Jumps (alternating, 9 each) Partners 1 & 2 = 12 Push-ups (synchronized, 12each) Barbell Weights = 255/175 RX+315/105 MRX 205/135 Box Jump Overs = 24/20” RX+30/24” MRX 20/18