Warm-up

Today’s WOD (“Workout of the Day”) is all cardio! You will perform 100 mountain climbers and row 500 meters, then you will perform 80 mountain climbers and row 400 meters, then 60 mountain climbers and 300 meters, then 40 mountain climbers and 200 meters, and then a last 20 mountain climbers and a final 100 meter row. Really try to keep all of your sets unbroken. Today’s workout is all about moving continuously. You can do it!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

100 mountain climbers, 500 meter row

80 mountain climbers, 400 meter row

60 mountain climbers, 300 meter row

40 mountain climbers, 200 meter row

20 mountain climbers, 100 meter row

Warm-up

Wow! Can you believe that it’s already July, Community Fitness Club? Let’s kick off the month with a 14 minute AMRAP (“As Many Reps As Possible”). The goal today is to complete as many rounds of 7 pull-ups, 14 wall balls, and 21 sit-ups as you can during the 14 minute workout. Work hard, move fast, and see just how much you can really accomplish!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

14 minute AMRAP:

7 pull-ups

14 wall balls (20lb, 14lb)

21 abmat sit-ups

Warm-up

Today’s WOD consists of 10 rounds of 6/5 calories on the air bike (6 for men, 5 for women), 6 push-ups, 8 dumbbell walking lunges, and 20 double unders. Modify the workout as needed, but remember to challenge yourself where possible as well!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

10 rounds for time:

6/5 calorie air bike

6 push-ups

8 dumbbell walking lunges (50lb, 35lb)

20 double unders

Warm-up

Let’s perform a workout with 7 rounds of 5 dumbbell power cleans, 5 dumbbell push jerks, 5 goblet squats, 5 toes-to-bar, and 5 deadlifts today, Community Fitness Club. Challenge yourself! Pick the hardest variation of each movement that you can complete in unbroken sets. It’s okay to rest a little between movements!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

7 rounds for time:

5 dumbbell power cleans (50lb, 35lb)

5 dumbbell push presses (50lb, 35lb)

5 goblet squats (50lb, 35lb)

5 toes-to-bar

5 deadlifts (205lb, 155lb)

Warm-up

Happy 4th of July, Community Fitness Club! Let’s celebrate America’s Independence Day with a “1776” themed workout consisting of 4 rounds of 17 kettlebell swings, 7 burpees, and 6 handstand push-ups. This is a short one, so push hard, get it done, and then enjoy the rest of your holiday!

If you are an experienced athlete and feel capable, please perform the following WOD:

1776

Experienced:

4 rounds for time:

17 American kettlebell swings (53lb, 35lb)

7 burpees

6 handstand push-ups