Basic everyday WODs.
Kristine
A.
In teams of two, with one person working at a time, complete the following:
Run Around the Block*
30-20-10 rep rounds of:
Front Squats (95 / 65)
Box Jumps
Run Around the Block*
30-20-10 rep rounds of:
Push Presses (95 / 65)
Pull-ups
Run Around the Block*
3-20-10 rep rounds of:
Thrusters (95 / 65)
Burpees Over the Bar
*Both partners run.
Russ
A.
For five rounds, AMRAP in 3 minutes of:
15 Calories on Assault Bike (ladies: Airdyne)
20 Air Squats
10 Handstand Push-ups
Then, with remaining time:
Max Calories on Rower
*Rest 2 minutes
**Score will be total calories rowed
Katelyn
A.
Shoulder Press
Spend 12 minutes building to a heavy single
B.
Three rounds, with 1 minute rest after each:
16 Kettlebell Swings (53 / 35)
12 Goblet Lunges (53 / 35)
16/12 Ring-dips
12 Goblet Lunges
16 Kettlebell Swings
Rx+ 8/4 ring muscle-ups
Score is total time, including 2 minutes of rest.
Brooks
A.
Back Squat
Every 2 minutes, for 10 minutes: 1 rep at 85-90%
B.
AMRAP in 14 minutes of:
20 Front Squats (75 / 55)
20 Pull-ups
20 Box Jump Overs
Rx+ chest to bar, 4/3+ rounds
Today’s schedule: Open gym from 7:30 to 9:00, group class from 9:00-10:00.
“241 years is the blink of an eye.
Regardless of the political arguments over how and why this country was founded and declared independence, it was, and remains to this day, an opportunity.
In the 39 years I have been alive, I have made more mistakes than anyone I know. There is the person I want to be, and the person I see in the mirror in the morning. It would be easy to focus only on my mistakes and shortcomings, but I do my best to judge others, and myself on the things I get right. No one, and nothing is perfect. To expect perfection from any nation is as unrealistic as expecting to navigate your entire life without making a wrong turn.
There is a reason those who die in the service of others are wrapped in our flag. Even if only for a moment, it is a reminder that they stood for the best of what this country can be. Selfless, brave, courageous, and most importantly, more than just individuals.
Honor is just a word, until it becomes a principle used to protect others.
Strength is a meaningless pursuit, until it is used to pick up others weaker than yourself.
Integrity is a concept, until it becomes the foundation of standing for what is right.
Courage is fleeting, until you find it, and turn to fight, regardless of the outcome.
Compassion is unknown, until you experience bending a knee instead of breaking a back.
If you leave our flag out in gail force winds, it will weaken, and eventually unravel. It is the sum total of its threads, and only as strong as the stitches that bind them.
Apart, the pieces of our flag, and who we are as a country have no meaning. Together, bound tightly, it represents the best of humanity, and unlimited possibility. We can be a beacon of hope.
OPPORTUNITY…. We can be who we want, as individuals and society. We CAN become the nation we want to be, it is our choice. That, is INDEPENDENCE.
Happy 4th of July….”
-Andy Stumpf
A.
In teams of two, alternating complete rounds, complete AMRAP in 24:10 minutes of:
17 Wall-Balls (20 / 14)
7 Partner Sprawl-Balls (20 / 14)
6 Deadlifts (225 / 155)
Chris
A.
Two rounds for time of:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch (115/75)
12 Burpees
12 Push Jerks (115/75)
12 Burpees
12 Hang Squat Clean (115/75)
12 Burpees
12 Overhead Squat (115/75)
Chad
A.
In teams of two, complete:
100 DB/KB Lunges w Farmers Carry weight
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Balls (24 / 20)
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20)
400 Meter Farmer’s Carry
Emily Abbot does “Isabel” unbroken
A.
Snatch Pull + Snatch
Every 90 seconds, for 15 minutes (10 sets): 2 snatch pulls + 1 snatch (power or squat)
Starting light, increase every 2 sets (5 different loads).
Or stay light and work on form.
B.
“Isabel”
For time:
30 Power Snatches (135 / 95)
Last done: a long time ago. Just tried searching and I think it was pre Wodify.
Ben and Arnold
A.
Every minute, for 28 minutes:
Min 1: 7-16 Calories on Rower
Min 2: 30-40 Sec KB Front Rack Hold
Min 3: 3-6 Bar Muscle-ups
Min 4: Nose to Wall HS/Back to Wall Shoulder Taps/HS Walk
Jess
A.
Toes to Bar
Every minute, for 10 minutes: 15 seconds of TTB
B.
AMRAP in 10 minutes of:
35 Double-unders
10 Box Jump Overs (24 / 20)
6 Deadlifts (275 / 185)