Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Split Jerk

B. Complete as many rounds and reps in 12 minutes of:
6 Strict Handstand Push-ups
8 Pull-Ups
10 Kettlebell Swings (70/53 lbs)

(If you don’t have strict HSPU, perform L-seated DB presses.)

Today's WOD:

A. Five sets of:

Power Clean x 1.1.1 @ 85-90% of 1-RM

(rest 10 seconds between singles)

Rest 2 minutes

B. Five rounds for time of:

5 Deadlifts (275/185 lbs)

10 Burpees over the Barbell

Rest exactly 5 minutes, and then…

C. “Karen”

150 Wall Ball Shots (20/14 lb)

Today's WOD:
A. Work up to a heavy Muscle Snatch;
and then,

Five sets of:
Power Snatch x 1.1.1
Rest 2 minutes between sets

B. Four sets for times of:
Row 500 Meters
5 Ground to Overhead (185/125 lbs)
15 Toes-to-Bar
Rest 3 minutes

Today's WOD:
Scheduling Reminder: In honor of the Fourth of July, we will be following a Holiday Schedule - 8:00am and 9:30am classes only!
"Abbate"
For time:
Run 1-Mile
21 Clean and Jerks (155/105 lbs)
Run 800 Meters
21 Clean and Jerks
Run 1-Mile

8:00am Class:
Heat 1: Kyle, Danny, Ryan B., Paul, Byron, Kai, Joanna, Sarah V., Dana, Julie, Brie, and Sharnell
Heat 2: Vic, Orion, Kurt, James, Shelley, Nela, Jade, Jenna, Abi, Kate, and Kellie

9:30am Class:
Heat 1: Glenn, Ryan S., Jorge, Sarah S., Carly, Linzy, Rachel, Harmony, and Joyce
Heat 2: Ken, Jose, Chad, Syd, Lee, Kathleen, Janet, Alicia, and Shaunei

In honor of the 4th of July rock RED, WHITE, and BLUE at tomorrow's workout!

Today's WOD:
Scheduling Reminder for TOMORROW: In honor of the Fourth of July, we will be following a Holiday Schedule - 8:00am and 9:30am classes only! Make sure you sign-up for a class. Thanks!
A. 5 sets of:
Front Squat x 1 rep
Rest as needed

Build to something heavy for today.

B. Complete as many reps as possible in 3 minutes of:
20 Pull-Ups
40 Kettlebell Swings (53/35 lbs)
60 Wall Ball Shots (20/14 lbs)
Rest exactly 3 minutes, and then . . .

C. For time:
20 Pull-Ups
40 Kettlebell Swings (53/35 lbs)
60 Wall Ball Shots (20/14 lbs)
Run 800 Meters

8:00am Class:
Heat 1: Kyle, Danny, Ryan B., Paul, Byron, Kai, Joanna, Sarah V., Dana, Julie, Brie, and Sharnell
Heat 2: Vic, Orion, Kurt, James, Shelley, Nela, Jade, Jenna, Abi, Kate, and Kellie

9:30am Class:
Heat 1: Glenn, Ryan S., Jorge, Sarah S., Carly, Linzy, Rachel, Harmony, and Joyce
Heat 2: Ken, Jose, Chad, Syd, Lee, Kathleen, Janet, Alicia, and Shaunei

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

B. Eight attempts of Jerk
(all attempts between 80-95%)
Rest 2-3 minutes between attempts

C. Three sets for times:
Row 500 meters
20 Burpees Over the Erg
Rest 4 minutes

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. Five sets of:
Power Clean x 1.1.1 @ 80-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C. Complete as many round and reps as possible in 12 minutes of:
5 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
30 Double-Unders