(479) 644-8108

Friday June 30

WOD

Strength/BB
Test
Bench Press 1RM

Gymnastics
Test
1:00 Max Hold
Max L Sit Hold

Conditioning
AMRAPx7
7 Thrusters 95/65
21 II Unders 

Wednesday June 28th

Reminder- Our annual firework display/cookout is this Saturday July 1st. Food served from 6-8 ish and firework show at dark. Friends and family are invited out to participate in the community event. Hoping for some great weather promising a good show. 

Taking a day off from testing for a fun little chipper. We'll pick back up Friday with BP, following cycle will be deadlift and back squat. We'll retest in 8 weeks.

WOD
70 KBS 1.5/1
100m Run
60 Sit Ups
100m Run
50 GS Box Jumps 24/20
100m Run
40 Alt KB/DB Snatch 1.5/1
100m Run
30 OH Lunge KB/DB 1.5/1
100m Run
20 Burpees
100 m run
10 Chest to Bar Pull Ups
100m Run

Time Cap 30:00

Tuesday June 27th

Strength/BB

1 Rep Max
Snatch

1:00 Mx Rep Test
Max Rep HSPU
Not looking for UB

Conditioning/Gymnastics
AMRAPx7
15 Wallballs 20/14 @10'
10 TTB
5 Deadlifts 225/155

Monday June 26th

Strength/BB Test

Clean and Jerk
1 rep max

Conditioning/Gymnastics
1:00 Test
Max Rep Pull Ups
*Not looking for max rep UB

3RFT
10 OHS 135/95
30 II Unders

Saturday June 24th


Congratulations to Rachel and family on their beautiful baby boy.

WOD

3 Person team, 25 min time cap
Each team will select 1 athlete per workout and complete that WOD before moving on to the next.

Buy In
1. Power Elizabeth 21-15-9 Power Cleans and Ring Dips 135/95
2. Power Grace 30 Clean & Jerks 135/95
3. Isabel 30 Power Snatches 135/95
Teams get 1 bar 1 set of plates, rower, and 1 set of rings

then directly into

Running
WallBalls
and Burpees

1 athlete will be running at all times, another athlete will be doing wallballs and the other will be doing burpees. Time 25

Score is time to complete "buy in" and total number of burpees and Wallballs completed. 

Friday June 23



WOD

BB/Strength
EMOMx18

Odd- 10 Hang Power Snatch 75/55
Even- 10 Overhead Alternating Lunge 75/55 *forward
*working cycling and shoot for both sets to be UB.
**Rest the remainder of ea minute

Conditioning/Gymnastics

AMRAPx9
15 S2OH 95/65
12 Toes 2 Bar
9 Alternating Pistols

FX
EMOMx18
Odd-Hang P Sn 65/45 45/35
Even- OH OH Lunge w bb or plate

Conditioning
AMRAPx9
12 S2OH
9 Knees to Chest/Raises
6 Alt Pistol Progressions or 12 Air Squats