WOD

Chaos Strict Press
5 x 5

“Insert Name”
10 Rounds:
100 Meter Run
7 Shoulder to Overhead (135/95) (115/85) (95/65)
7 Burpees to a Target

Recipe of the Week:
This is a great recipe to make in bulk!

“I Prevail”
20 Minute AMRAP: teams of 3
Partner A – 500/400 Meter Row
Partner B & C – AMRAP:
20 Russian Kettlebell Swings (53/36)
30 Sit-ups
40 Jump Rope Crossovers

Meme of the Week:

“Bodyweight”
10 Rounds:
30 Seconds – Deadlifts @bodyweight
30 Seconds – Rest
30 Seconds – Bench Press @bodyweight
30 Seconds – Rest
30 Seconds – Burpees
30 Seconds – Rest

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.

“Grindstone”
20 Minute AMRAP:
250/200 Meter Row
5 Strict Pull-ups
10 V-Ups
20 Box Jumps (24/20)

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.

Pause Front Squat + Front Squat
Build to a heavy complex

“Max Scoville”
12 – 9 – 6
Thrusters (135/95)
Bar Muscle-ups

Quote of the Week:
“Failure is the condiment that gives success its flavor.”
Truman Capote

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.

“Pick Axe”
23 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Calorie Row
20 Burpees
10 Snatches (135/95)

Recipe of the Week:
Sushi inspired salmon? I can’t wait to make it!

“Flowing”
40 Rounds: teams of 4
4/3 Calorie Bike
6 Shuttle Runs
8 Push-ups

Meme of the Week:

Romanian Deadlifts
5 x 5

“Painapple Express”
13 Minute AMRAP:
5 Hang Power Cleans (135/95)
10 Toes to Bar
15/12 Calorie Row

Weekly Yoga Class – This Sunday
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.