Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds for time of:
25 double unders
20 squats
10 supine ring rows
5 burpees
Rest exactly one minute
Post total clock time and scaling

Monday 5pm Gymnastics Specialty Class
Skills, practice, mobility, and more!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power clean
3-3-3-3-3-3-3 volume set
Post number of sets completed at heaviest load

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar Helen Version WODs: AMRAP 20 Helen May 11 2018, May 2 2017, Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016… and lots more previously.

Wednesday 5pm Olympic lifting strength and technique class
All levels encouraged to attend… learn more, practice more, lift more!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
30-20-10 reps/round for time of:
medball sit ups (20/14#)
toes to bar
wall ball shots (20/14#)
Post time and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Front Squat
5-5-3-3-3-1-1-1-1-1
Post load for heaviest 5, 3, 1 rep sets

Friday 4pm Open Training Hour

Saturday 9:30am WOD
In teams of 2, athletes complete for time:
4x400m relay run (each athlete does 2 laps)
-then-
Complete in any order:
14 rope climbs (seated to roof to seated)
140 KB swings (32/24kg Russian)
-then-
4x400m relay run
-entire WOD is work/rest. Athletes will never work at the same time.
-first relay mile is completely done before any reps on the rope and KB can be done
-all reps on rope and KB must be done before second relay begins
-partners can move back and forth from climbs to swings, swings to climbs, but be strategic, empty ropes are open to first come first served.