Hopefully everyone had a great weekend and a great Fathers Day yesterday!  In honor of that, we are doing a special WOD just for all those Dad’s out there.  And a little by special request.  Enjoy! WOD: 6RFT 200m Sprint 6 Turkish Get-ups (each) (16kg/12kg) 20 Push-ups 10 Pull-ups *Then 200 Double Unders *Every minute

The day before Father’s Day, we decided to do a team WOD.  These workouts are awesome for group building, pushing yourself and as almost all of you found out, they end up being harder as you get your rest time while your partner works.  So, no extra rest! WOD: Teams of 2 8 x 100m

WOD: :30 / 1:30 – *rest :30 between Push Press (95/65) Hollow Rock Kettelbell Swings (24kg/16kg) Burpees *rest :60 :60 / 2:00 *rest :30 between Double Unders Tire Flips OH Plate Hold (45/25) Row (cal.) —————————– Run 1200m with plate (45/25) if you drop the plate, 10 thrusters.

You may just need a walker or a cane to get out of the gym today. WOD: “Annie” 50 – 40 – 30 – 20 – 10 Double Unders Sit-ups *Rest 5 Minutes For Time: 100 Squats 80 Push-ups 80 Squats 60 Push-ups 60 Squats 40 Push-ups 40 Squats 20 Push-ups

After like a Gazillion pull-ups yesterday for the Level 2 class, I thought we should make the Level 1 classes feel the same pain.  So, here ya go Level 1!  And Level 2, bust out some deadlifts. Two chance to make the board! Level 1 WOD: “Nicole” – 20min AMRAP 400m Run Max Pull-ups Level

If you haven’t been introduced to Miss Eva yet, well today is your day!  She is a “b-word” benchmark WOD, but once you’ve completed her RX’d, you have the mental strength to complete anything! WOD: “EVA” – 5RFT 800m Run 30 KB Swings (32kg/24kg) 30 Pull-ups

One of the hardest movements to do in Fitness.  An Olympic Snatch.  We spent a lot of time last week practicing and the weeks prior doing overhead squats and shoulder work to build up to this.  So, lets get at it! Level 1 WOD: 3RFT 15 Snatches (95/65) 400m Run 15 Pull-ups Level 2 Lift:

WOD: “FGB” – Modified Row (cal.) Squat-Cleans (75/55) Sit-ups Pull-ups SDHP (75/55)

Having done squats of some kind pretty much the entire week, I decided we would take a day off!  Just means you should be able to go faster now! Remember, we have classes tomorrow morning at 8am and 9am with the 10am Olympic Lifting Class.  Definitely come and practice the movements of all of the

WOD: “Karen” 150 Wall Ball Shots (20/14) 2K Row Row 2000m For Time V-ups 100 V-ups For Time