Monday – 6/28/21:
“Jack Of All Trades”
For Time: (18min cap)
2,000 Meter Row
30 Bar Muscle-ups
40 Thrusters (115 / 85 lb)
*row pace goal sub 2:05/2:20. Mod burpee pull-ups 1:1. Thruster and bar MU should be doable in at least sets of 5’s.
Tuesday – 6/29/21:
“Counter Clockwise”
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks
Dumbbells: 50 / 35 lb’s
*Run goal sub 1:30. DB movements are doable unbroken. Goal is to have at least 1min of rest.
Wednesday – 6/30/21:
Primer:
Every 90s x6
Power clean + front squat + squat clean + front squat
*Build to heavy. Last round should be workout weight or heavier. Does not need to be TnG
“13 Going On Hurty”
AMRAP 13:
15/12 Calorie Bike
9 Kipping Handstand Push-Ups
6 Front Squats 175 / 115 lb
*bike pace goal 65/60rpm. Handstand push-ups and front squats should be doable unbroken. Mod DB push press for HSPU
Thursday – 7/1/21:
TBD
Friday – 7/2/21:
Olympic Power:
Every 90s x5
1 Hang Power Snatch
1 Low-Hang Power Snatch
*build to heavy. Focus on hip contact and receiving position.
“Wall to Wall”
AMRAP 15:
30 Double Unders, 15/12 Calorie Row
10 Wallballs 20 / 14 lb
30 Double Unders, 15/12 Calorie Row
20 Wallballs 20 / 14 lb
30 Double Unders, 15/12 Calorie Row
30 Wallballs 20 / 14 lb
[Add 10 Wallballs Per Round]
*mod 2x singles. Row pace goal 1000/850+cal/hr. Wallballs doable in 10’s. Goal is to hit 10ft regardless of weight
Saturday:
“Wyk”
5 Rounds for Time:
5 Front Squats (225/155lb)
5 Rope Climbs
400 Meter Run w/ Plate (45/35lb)

US Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

The “Wyk” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, June 28, 2014 (140628)

Sunday – 7/4/21

HAPPY INDEPENDENCE DAY

GYM CLOSED