(479) 644-8108

Tuesday July 31

WOD

BB/Strength

Deadlift

*Building to a heavy double

Conditioning

For Time

2 Person Teams

100 II Unders each

100 C2B Pull Ups

100 Hang Power Snatch 95/65

100 II Unders each

15:00 Time Cap

During this workout each athlete must perform 120 II Unders. The C2B Pull Ups and the HPS are combined totals. Minimum work requirement per set is 10 reps. Meaning you must complete at least 10 reps before your partner can work. Only 1 athlete may work at a time.

FX

150 Single Unders Each

100 Reg Pull Ups *No minimum work requirement

100 Hang Power Snatch 75/55 65/45

150 Single Unders Each

15:00 Time Cap

Sunday July 29

WOD

BB/Strength

Back Squats

3@75%

3@78%

3@ 83%

1-1-1 Heavy as Possible

Conditioning 

EMOMx10 

7 S2OH 95/65 or 3 S2OH 175/110

10 Sit Ups/Core mix it up 

Saturday July 28

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Option 2
AMRAPx19
6 C2B Pull Ups
1 Shuttle Sprint 5/10/15
6 Burpee GS Box Jumps 20″

Option 3
AMRAPx19
6 Pull Ups
1 Shuttle Sprint
6 Burpees + 6 GS Box Jumps/Step Ups

Friday July 27

WOD

AMRAPx5

5 HSPU

10 Power Cleans 185/125

15 Wallballs

Rest 2:00

AMRAPx5

5 HSPU

10 Power Cleans 155/105

15 Wallballs

Rest 2:00

AMRAPx4

5 HSPU

10 Power Cleans 135/95

15 Wallballs

Rest 2:00

AMRAPx4

5 HSPU

10 Power Cleans 115/85

15 Wallballs

FX

AMRAPx5-5-4-4

Pike PU/SB/DB Push Press

Power Cleans  135/95 115/85 95/65 75/55

Wallballs

Monday July 23

WOD

EMOMx10

15 Empty BB Thrusters 45/35

with the remainder of the time complete max reps KBS 1.5/5

Score is total # of KBS

Rest 4:00

EMOMx10

7 Hang Power Snatch 95/65 or 75/55 (*UB)

with the remaining to complete max reps II Unders

Score is total # of Dubs

Cash Out not for time

100 Core every 25 reps complete max effort UB Push Ups

Post total # of Push Ups
Sun, July 22, 2018 (No comments)
Monday July 23rd

WOD

EMOMx10

15 Empty BB Thrusters 45/35

with the remainder of the time complete max reps KBS 1.5/5

Score is total # of KBS

Rest 4:00

EMOMx10

7 Hang Power Snatch 95/65 or 75/55 (*UB)

with the remaining to complete max reps II Unders

Score is total # of Dubs

Cash Out not for time

100 Core every 25 reps complete max effort UB Push Ups

Post total # of Push Ups

Saturday July 21

https://www.eventbrite.com/invite-friends?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&utm-source=strongmail&eid=46934820311
Register here for the up and coming

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

WOD
Horton

9 rounds for time with a partner of:
9 Bar MU or C2B Pull Ups
11 C&J @ 155/105 or 11 Power Snatch@135/95
50-yard buddy carry
Time Cap 35:00

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

FX
9 Chest 2 Bar Pull Ups/Reg PU
11 C&J or P Sn
50 Yard Odd Object carry

Thursday July 19th


https://www.eventbrite.com/invite-friends?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&utm-source=strongmail&eid=46934820311

Register here for the up and coming nutrition clinic

WOD

BB/Strength

EMOMx20

Odd – Back Squat 

Even – Deadlift 

Min 1-4 complete 5 reps @ 70% +/-

Min 5-8 complete 3 reps @78-83%+/-

Min 9-20 complete 1 rep heavy as possible *rest as needed between sets while climbing. Looking for at least 3 attempts at a heavy single/1RM

Conditioning

21-15- reps of 

Thrusters 95/65

Burpees