Friday Chipper

For time: 

50 Double Unders

35 DB Hang Power Snatch (50/35)

20 Chest to Bar Pull-ups

50 Double Unders

25 DB Hang Power Snatches (70#/50#)

20 Chest to Bar Pull-ups

50 Double Unders

15 DB Hang Power Snatches (100#/70#)

20 Chest to Bar Pull-ups

50 Double Unders






Thursday Abs and Arms WOD

5 Rounds

40 Foot Hand Stand Walk

20 Med Ball Cleans 20#/14#

20 Med Ball Sit Ups


Make Up What you missed…

Press, Jump, Pull

Push Press



Press, Jump, Pull

150 Double Unders

75 Pullups

*at the top of each minute you will complete 5 Push Press (135/95#)

**10 Minute Cap.


Jessica Gabrys is one of our new foundations athletes. She did a great job picking up on a new to her movement, The Push Press yesterday! You can see her nice execution of the lift in these three photos. Strong work Jes!

1. Her torso remains vertical as her hips and knees flex in the dip.

2. Her hips and legs fully extend THEN she presses.

3. The lift is finished with her hips, knees and arms in full extension.

Friday Chipper

For Time:

Row 1K

50 Double Unders

30 Toes To Bar

100M Double KettleBell Overhead Carry 53#/35#

50 Double unders

30 Wall Ball 20#/14#

100M Double KB Front Rack Carry 53#/35#

30 Wall Ball

50 Double Unders

100M Waiters Carry/Farmer Carry Combo

30 Toes To Bar

50 Double Unders

Run 1K

Make up Thursday and Deadlifts


Deadlift 205/135

Burpees Over the Bar






Make Up Thursday

Alt. Thursday WOD:

5 Rounds:

20 Wall Ball 20#/14#

15 Hang Power Cleans 155/105

or CORE:

3 Rounds NOT 4 time

1ooM Yoke Carry

200M KB Front Rack Carry

400M Ski Erg



Back Squat

Back Squat








Make Up Thursday

Alternate Thursday WOD

EMOM 20:00

Minute 1 – Max Push Press 115/75

Minute 2- Dumbbell Bear Crawl 35/20

Minute 3- Row Calories

Minute 4- Rest


45 Minutes of Yes Please!

45 Minute AMRAP:

400M Run

3 Rope Climbs

400M Run

15 Clapping Push Ups



Stop, Drop and Jump!!

100 Synchro Wall Ball shots with a partner 20#/14#

Every time there is a  break perform 30 Double Unders