WOD August 7, 2022

“Fear is a pointer to your next adventure.”

8:30-10:00am Open Gym

10am WOD:
With a Partner
25 Min AMRAP
Partner A:
150m Run
5 Burpee
5 Pull Up
Partner B:
Max Goblet Squat (53/35), then switch
Score: Total Squats accumulated

11am: Mobility

WOD August 6, 2022

“Let character be your loudest statement.”

9am WOD:
“31 Heros”
[TEAMS OF 2]
AMRAP 31:
8 Thrusters (RX 155/105, MRX 115/85)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
*Switch After 400 Meter Medball Run (RX 30/20, MRX 20/14)

10am Triple Huskie Mash Up :
“31 Heros”
-REST 5 MIN
10 Min EMOM
1 Power Snatch
1 Hang Squat Snatch
Building
-REST 5 MIN
10 Min EMOM
Clean and Jerk
1 Power Clean and Jerk
1 Hang Squat Clean and Jerk
Building



WOD August 5, 2022

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

A.
No Touch Deadlift
5 Sets of 2 No Touch Deadlifts
*Score = Lowest weight used for a working set

B.
“AMRAPPERS DELIGHT”
AMRAP 15:
8 Toes to Bar
8 Deadlifts (RX 165/115, MRX 115/85, CRX 185/135)
8 Lateral Barbell Burpees

WOD August 4, 2022

“Find your why, and you’ll find your motivation.”

“Tri Hard”
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Cal Row
Max Single Dumbbell Hang Clean & Jerks (50’s/35’s)
Rest 4 Minutes Between Rounds 

WOD August 3, 2022

“You already know what you don’t want, so try focusing on the things that you do.”

A.
Bench Press
5 Sets of 2 Bench Presses

*Score = Lowest weight used for a working set

B.
“Put It In Reverse”
AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike/Row for Calories
Dumbbell Front Rack Reverse Lunges (RX 50’s/35’s, MRX 35’s/25’s)

WOD August 2, 2022

“Be brave enough to go after what you want.”

“Harbormaster”
5 Rounds For Time:
20 Pull-ups
30 Sit-ups
500m Row/400m Run/1K Bike
50 Double Unders
Rest 2 Minutes
(45 Min Cap)
*Score = Time it takes to complete the workout, including rest

WOD August 1, 2022

“Build up your weaknesses until they become your strong points.”

A.
For Time:
Run 1 Mile

B.
Front Squat
5 Sets of 2 Front Squats
*Score = Lowest weight used for a working set

WOD July 31, 2022

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

8:30-10:00am Open Gym

10:00am Partner WOD:
“Chip Chip Chipper”
60 Burpee Box Jump (24/20)
60 Push Press (115/75)
60 Deadlift
60 Front Rack Lunges
60 V-Up
60 Wallball (20/14)
400m Med Ball Run (each carry a ball, run together)

11:00am Mobility



WOD July 30, 2022

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

9am WOD:
“Reptar”
[TEAMS OF 3]
AMRAP 25:
70 Cal Row or 50 Cal Bike
60 Toes to Bar
30 Power Snatches (RX 135/95, MRX 95/65)

10am Triple Huskie Mash Up:
A.
Snatch Complex:
12 Min to build to a Moderate Weight for:
1 Snatch Grip Push Jerk
1 Power Snatch
1 Hang Squat Snatch
-REST 5 MIN
B.
“Solo Reptar”
4 Rounds for reps
2:00 Max Cal Row/Bike
3:00 Max T2B
1:00 Max Power Snatch (135/95)
*Rest 1:00 between rounds
-REST 5 MIN
C.
10 RFT
5 Box Jump Overs (30/24)
30FT Handstand Walk (Sub 2 Wallwalk)
1 Rope Climb (CRX Legless)





WOD July 29, 2022

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all to often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the one hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

“Time After Time”
AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 2:00, Bike 500m/250 Row/ 200m Run