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12 min AMRAP

Monday, July 6th, 2020 SWOD/SKILL: 3X5 Front Squat Alt: 10 Pushups METCON: For Time: 12 min AMRAP: 5x Strict Pullups 3x Squat Cleans 155/105 100m Sprint UPDATES/EVENTS: Teams are picked and posted on the board for Saturdays capture the flag. Details for specifics will be

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Friday, July 3rd, 2020 SWOD/SKILL: Every min on min 10 min: 2x PC + Thruster + Push Jerk 3×10 T2B METCON: AMRAP: 16 min AMRAP: 10x FR Lunge 75/55 20x KB 55/3510x FR Lunge 20x Situps 100m Sprint

Open Gym or Daily WOD

Thursday, July 2nd, 2020 SWOD/SKILL: 5×5 Press @70%After 5th Press ME PP METCON: Every 2 min: 5 rds 200m Run ME Burpees 1 min rest *Score= total # of burpees after 5 rds UPDATES/EVENTS: Dues are due the 1st of each month. If you pay

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Wednesday, July 1st , 2020 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a

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Tuesday, June 30th, 2020 SWOD/SKILL:  LBBS 10-8-6-4-2-1-1-1 METCON:  “Chief”5rds: 3 min AMRAPS (19 min total)3x PC 135/956x Pushups 9x Squats Rest 1 min btwn each 3 min UPDATES/EVENTS:  Make sure you get on the schedule when you plan on training and make any cancellations to

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Triple 2’s + Ab Lab

Monday, June 29th, 2020 SWOD/SKILL: AB LAB ( see board) METCON: For Time: “Triple 2’s” 2K Row – will run heats 200x DU 2 mile Run UPDATES/EVENTS: Make sure you get on the schedule when you plan on training and make any cancellations to the

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Skill then a barbell

Friday, June 26th, 2020 SWOD/SKILL: EMOM 10 MIN: Odd: 10x T2BEven: Plank METCON: For Time: 30-20-10 Clean & Jerk 115/75Thruster Hang Power Snatch

Open Gym or Daily WOD

Thursday, June 25th, 2020 SWOD/SKILL: 5X5 DeadliftAlt: ME Headstand Hold METCON: 25 min AMRAP100x DU 80x Situps 60x DB Snatch 50/35 40/30 Cal Bike or Row 20x Pistols 10x HSPU

Strength & Skill

Wednesday, June 24th, 2020 SWOD/SKILL: 4 SetsPart 1:Max Pull Ups Strict (10+)Max Push Ups (10+)*Rest 2 minutes after the Push UpsScore: Total Reps of Both Combined Tabata- 20 work/10 sec rest/8 intervals Barbell Curls Dips 6RDS: NFT 1x Wall Walk 10x Hollow Rocks 10x BJ

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3 parts

Tuesday, June 23rd, 2020 SWOD/SKILL: 5 sets: 5×5 Tempo BS 3 sec down, 3 sec hold, 1 sec up METCON: For Time: 100x KB 55/35 1 Mile Run Rest 2 min 50x PJ 135/95 800m Run Rest 2 min 25x Goblet Squats 400m Run