Friday(14July17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every min on the min for 5 mins 

2 split jerks @ 75%

(2sec pause in dip & 2sec pause in catch) 

Every 90secs for 5 rounds:

2 paused back squats(3 sec pause) @ 80%

8min AMRAP

50 deadlifts 135/185

40 box jumps 20/25

30 chest to bars 

– 

Extra credit-

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions

Thursday (13July17) 

Open* and gym hours

5am-7am 

9am-10am

Noon-1pm

4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcon: 

For time:

3 rounds:

500m row 

400m run 

100 doubleunders*

*scale: 50, 30, 15 doubleunders or 300singles 

Wednesday (12July17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every minute on the minute for 6 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

For time-

400m run

21 shoulder to overhead 95/135

21 toes to bar 

21 burpees 

400 run

15 shoulder to overhead 95/135

15 toes to bar 

15 burpees 

400 run

9 shoulder to overhead 95/135

9 toes to bar 

9 burpees 

Extra Credit 

Super set 

4x 10-15 back extensions*

4x 1min plank hold  

*add weight if you can

Tuesday (11July17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Snatch grip sotts press

5×5

Every minute on the minute for 6 rounds: 

1 snatch + 2 hang snatches @ 75% 

3 Rounds for time:

30 single arm overhead lunge 35/50*

15 Ring Dips

50 Doubleunders 

*15 left/ 15 right 

Extra Credit 

Rest 5 mins 

For time-

30 strict handstand push-ups 

Monday (10July17) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 90secs for 5rounds-

2x clean w/ 2 sec pause at knee @ 75-80% 

– 

Every 90mins for 5rounds-

2 3sec paused front squats @ 80% 

Teams of 2-

For time-

1000m row or 3000m air bike 

*switch whenever you want* 

150 wallballs 20/25 9/10ft 

*Switch ever 15reps*

*Unbroken sets*

Extra Credit

Super set 

4 rounds-

Waiter’s walks (25 steps each arm)

10-15 ring rows (try elevating feet)

*make sure you increase weight/difficulty*

Saturday (8July17)

Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

– 

Lift: Shoulder press:

5×3 @ 80% 

Then

Superset for 4rounds

10 kettlebell strict press

10 kettlebell bent over row

10-15 toes to bar (strict if possible) 

*sub knees ups* 

Team WOD:

Teams of 2- 

3 rounds of: 

100 ft sled push with partner on sled (then switch) 

100 kettlebell swings 35/53

100 ft sled push with partner on sled (then switch) 

150 Air Squats

Friday (7July17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

Every minute on the minute for 10rounds-

1 paused Back Squats (3secs) @ 80% 

For time:

3 rounds-

15 deadlifts 135/185 

30 wallballs 14/20 9/10ft 

Extra credit

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions

Thursday (6July17) 

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym WOD

20min AMRAP 

2 rope climbs 

10 burpees 

12/15 cals air bike/ row 

Wednesday (5July17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

6 rounds for time of:

10 toes-to-bars

5 squat snatch 95/135 

Extra Credit 

Super set 

4x 10-15 back extensions 

4x 1min plank hold  

Tuesday (4July17)

Happy 4th of July
6am & 11am classes only 
WOD: 

Every 90secs for 5 rounds:

1 clean into an Enderton Front Squat Complex @ 80% of 1RM clean 

“The Seven”

Seven rounds for time of:
 

7 Handstand push-ups

95/135 pound Thruster, 7 reps

7 Knees to elbows

200/245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 53/70

7 Pull-ups


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Extra Credit 

Super set 

4 rounds-

10 pistols alternating (assisted or weight if applicable) 

10 single leg RDLs each leg 

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