Wednesday, July 3, 2019

“3 x 3 x 3” by DB 
3min AMRAP:
-3 Burpee Box Jumps 24/20″ RX+30/24 
-6 T2B MRX 20/18″ 
-3 Sumo Deads 275/185 RX+315/215 MRX 225/155
Rest 3min
3min AMRAP:
-Row or A Bike for Cals
Rest 3min
3min AMRAP:
-3 Deadlifts
-6 Box Jumps
-9 KettleBell SDHP 55/35# RX+70/55# MRX 45/25#
*Athletes choice on order of AMRAPs*

Tomorrow, July 4th, we will be offering an 8am and 10am class- all other classes on Thursday are canceled. 

Friday, July 5th, we will be offering a limited class schedule as follows:  6:00am, 9:30am and 12:00pm – All other classes on Friday are canceled.

18 thoughts on “Wednesday, July 3, 2019”

  1. DL: 5 @ 315, 4 @335, 1 @ 354
    Sumo: 5 @ 315, 3 @335, 3 @ 275
    WOD Rx’d:
    2 rds + 6 T2B
    3 rds + 2 DL
    58 cals (bike)

  2. Deadlift 5-4-2 @ 155-175-200
    Sumo deadlift 5-4-2 @ 155-175-200

    WOD 1: MRx weights, step ups = 3 rds + 2 t2b
    WOD 3: MRx weights, step ups = 4 rds + 4 SDHP
    WOD 2: 35 cal row

  3. Deadlift
    5 Regular Deadlifts @ 405#
    5 Sumo Deadlifts @ 405#
    4 Regular Deadlifts @ 435#
    4 Sumo Deadlifts @ 435#
    1 Regular Deadlift @ 465#
    1 Sumo Deadlift @ 465# (failed)
    WOD#1=3 Rounds + 1 Burpee Box Jump
    WOD#3=3 Rounds
    WOD#2=41 calorie (Assault Bike)

  4. 5DL@275
    5SDL@275
    4DL@305
    4SDL@305
    2-2@345
    Wod rx
    1st Amrap=3 even
    2nd Amrap bike cals=53
    3rd Amrap=2+3DL +6 Box Jumps

  5. No Strength

    As Rx’d in the following order:
    WOD#1=4 Rounds + 1 Burpee Box Jump
    WOD#3=4 Rounds + 3 Deadlifts
    WOD#2=55 calories (Assault Bike)

  6. Strength:
    Every 2:30min (6 rounds) – alt between DL & Sumo DL
    5 DL (225#)
    200m run

    MRx on the DL & SDL Weight (225#), Rx w/ the 24″ Box, T2B, 55# KB):
    WOD#1=5 Rounds + 1 Burpee Box Jump
    WOD#3=3 Rounds + 1 KB SDHP
    WOD#2=49 calories (Assault Bike) – so upset I didn’t get to 50 🙁

    *great push on those WODs Jamie. And thanks Max for handing me a big slice of humble pie in the bike ring 🙂

  7. Strength – E2:30MOM DL and SumoDL
    5 DL @ 225#
    5 SumoDL @ 225#
    4 DL @ 245#
    4 SumoDL @ 245(F) not used to those yet
    2 DL @ 255#
    2 SumoDL @ 225#

    1st WOD (AMRAP for 3 min)
    3 Burpees BJ to 24” Box, 6 T2B, 3 SumoDL @ 225#
    2 rounds plus 6 T2B

    Rest 3 min

    2nd WOD (AMRAP for 3 min)
    3 DL @ 225#, 6 BJ to 24”Box, 9 SDHP @ 45# KB
    2 rounds plus 1 SDHP

    Rest 3 min

    3rd WOD (As many cal as possible for 3 min)
    Assault Bike
    45 cal

    Good looking guy. Ugly face he is making though.

  8. Chris Mafille

    Strength:
    Every 2:30min (6 rounds) – alt between DL & Sumo DL
    10 DL (135#)
    200m run

    MRx on the DL & SDL Weight (225#), V-ups, Rx w/ the 24″ Box, 55# KB):
    WOD#1= 3 Rounds
    WOD#3= 2 Rounds + 3 DL
    WOD#2= 58 calories (row)

  9. Sumo Deadlift: 5@275
    Deadlift: 5@275, 4 x 5@325

    As Rx’d in the following order:
    WOD#3=3 Rounds + 1 KettleBell SDHP
    WOD#1=3 Rounds + 3 Burpee Box Jumps
    WOD#2=52 calories (Assault Bike)

  10. Deadlift e230
    5 Regular Deadlifts @ 275#
    5 Sumo Deadlifts @ 275#
    4 Regular Deadlifts @ 285#
    4 Sumo Deadlifts @ 285#
    2 Regular Deadlift @ 305#
    2 Sumo Deadlift @ 305#

    Rx. (275# dl, 24” box, 55# kB, row)
    WOD#1=3 Rounds
    WOD#2=52 calories
    WOD#3=2 rounds + 6 box jumps

  11. Deadlift e230
    5 Regular Deadlifts @ 275#
    5 Sumo Deadlifts @ 275#
    4 Regular Deadlifts @ 285#
    4 Sumo Deadlifts @ 285#
    2 Regular Deadlift @ 305#
    2 Sumo Deadlift @ 305#

    Rx. (275# dl, 24” box, 55# kB, row)
    WOD#1=3 Rounds
    WOD#2=52 calories
    WOD#3=2 rounds + 6 box jumps

  12. Chadwick Warren

    Strength traditional deadlifts only
    5@485
    4@485
    2@505
    RX+
    Wod 1-5 rounds even
    Wod 2- 56 Cals A Bike
    Wod 3-3 rounds even
    Fun day today thanks mike

  13. Strength
    3X5 @375
    1@485
    WOD RX+
    3 rounds +3 burpees box jump
    Assault bike: 67 cals
    2 rounds + 3 box jumps.

  14. Deadlifts
    5@295
    5@295 sumo
    4@315
    4@315 sumo
    2@ 335
    2@ 335 sumo
    WOD 1 2rds+4 reps
    WOD 3. 2rds+6 reps
    WOD 2. 44 Cals
    All rxd & unbroken

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