W.O.D. – Workout of the Day

Announcements:

• Welcome NEW Coaches: Michael, Lisa, and Jaime!! CLICK HERE to read about them!
• NEW CLASS: Black Ops Bootcamp!  CLICK HERE
• CrossFit Games Viewing Party and COOKOUT!  Saturday July 25th 1pm-?  CLICK HERE
• Programming Note:  From the many 1

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

SWOD: Week 3

2 Position Clean (Knee, floor)x 3 sets

Clean w/2 second pause at knee 3 sets x 2 reps

WOD

12-8-4-8-12 Squat Cleans (135/95)

After each set:

10 Wall balls …

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

SWOD: Week 6

Front Squat 6×2

*warm up to about 80%, and start your first working set there.  Don’t count the warm up sets

WOD

4 rounds for time:

10 Ring …

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

WOD

2 Hang Snatches

2 Snatches

2 Overhead Squats

20 Unbroken Double Unders (sub 60 singles)

10 Pullups

5 Rounds for time

Rx: 115/85

RxA: 155/115

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

SWOD: Week 6

Push Press 6×2

WOD

15-12-9-6-3

Squat Cleans (135/95)

Bar Facing Burpees

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

Skill: Pistols and Progressions (10 min)

WOD

AMRAP 12 min

6 Pistols

8 Ball Slams (30/20)

12 Lateral Box Jumps (24/20)

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

SWOD: Week 3

Bench Press 3×6, 3×5

FOCUSED SWOD

A1) Tempo Ring Rows 4×10 30X0

A2) Chin ups w/band 4×10

BENCHMARK WOD:

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

(15 min cap)

Compare to: …

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

SWOD: Week 2

3 Position Clean (HH, Mid-thigh, Floor) x 3 sets

2 Position Clean (Mid-thigh, floor)x 3 sets

WOD

10-20-30-40-50-40-30-20-10 Double Unders (singles x3)

After each set:

5 KB Swings (70/53)…

Announcements:

• NEW CLASS: Black Ops Bootcamp!  CLICK HERE

SWOD: Week 5

Front Squat 5×3

*warm up to about 80%, and start your first working set there.  Don’t count the warm up sets at a part of your 5×3

WOD

4 …

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
• NEW CLASS: Black Ops Bootcamp!  CLICK HERE
• 4th of July Schedule:
  • Friday 7/3: closed at 6pm
  • Saturday 7/4 10am-12pm 9am-11am OPEN GYM