06.30.2025

"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
             
                           

Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).

The pattern is similar to the “12 Days of Christmas” WOD.

06.28.2025

WOD
"Juice Tiger"
with a partner
you go, I go by round
24 rounds for time
2 ring muscle ups/BMU/ C2B pull ups or strict pull ups
3 power cleans 155/105 135/85 115/75
4 HSPU or box piked HSPU

06.27.2025

Strength
Deadlifts
20 reps @ 55-60%
rest 2:30 
10 reps @ 65-70%
rest 2:00
10 reps @ 70-75%
 
WOD
"Long Endurance Conditioning"
Every 5:00 x 6 sets
2:00 row
2:00 bike
1:00 burpees
*record number of burpees

06.26.2025

Strength
Strict Press
5 sets of 5 reps @ 70-75%
after each set of presses, complete 5 ring rows
 
WOD
"Honey Badger"
21-15-9
air squats
hollow body rocks or V-ups
push ups
after each round complete 30 DUs + 3 wall walks

06.25.2025

Primer
Every 90 seconds x 6 sets 
1 clean & jerk- building load each round until you reach your wod weight
2-4 strict pull ups OR band assisted pull up top position hold  3 x 5 seconds
https://www.instagram.com/p/DJZ6rgMJBIS/ 
 
 
 
WOD
Member of the Month
Sara Endejan
 Every :30 for 20 min

1 (Squat)Clean & Jerk at 75-80% of your max

scale to 1 every minute or scale the load

06.24.2025

 
Strength 
A. snatch balance + OHS
5 sets of 1 + 1
 
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/
 
 
WOD
"Killer Bees" 
3 rounds for time
800m run
12 wall balls 20/14
6 power snatch 135/95
10 alternating pistol squats
 

06.23.2025

Strength
Back Squats
Every 3:00 x 5 sets
5 reps @ 80-85% of your 5RM
 
WOD
"Just Gymnastics"
For time
30 seconds on, 30 seconds off
30 TTB or single leg TTB or hanging knee raises
20 C2B pull ups/ pull ups/ ring rows
10 Bar muscle ups/ C2B pull ups/ pull ups
20 C2B pull ups
30 TTB