Work Out of the Day

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2 POWER SNATCH (PAUSE) + 1 OVERHEAD SQUAT (PAUSE)

WOD
FOR TIME, 20:00 CAP:
50 CAL ROW
100 SQUATS
35 CAL BIKE
50 DB SNATCHES 55/35
20 CAL SKI

COOL DOWN

NOTE THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM PULLUP, THEN 1 RM PULLUP

WOD
5 ROUNDS FOR TIME, 18:00 CAP:
10 STRICT HANDSTAND PUSHUPS / MOD: DB PRESS 40s/25s
15 TOES TO BAR / MOD: 20 ABMAT SITUPS
1:00 REST

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 CLEAN THRUSTER (ASCEND)

WOD
AMRAP 6:00:
5 CLEAN THRUSTERS 125/85 (RX+ 165/115)
40 DOUBLE UNDERS / MOD: 65 SINGLES

REST 2:00

AMRAP 6:00
10 DEADLIFTS
10 LATERAL BURPEES OVER BAR

COOL DOWN

NOTE – THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2RM BENCH PRESS

WOD
1,2,3,4,5,6,7,8,9,10 REPS FOR TIME, 15:00 CAP:
HAND RELEASE PUSHUPS
C2B PULLUPS
LOW CARRY LUNGES 55s/35s (RX+ 70s/53s)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
POWER CLEAN (PAUSE) + SQUAT CLEAN + FRONT SQUAT (PAUSE)

WOD
AMRAP 14:00:
200M RUN
15 STEPUPS 24/20 (RX+ BOX JUMPS)
15 WALL BALLS 20/14 (RX+ 30/20)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
3RM BACK SQUAT

WOD
10 ROUNDS, EMOM:
CAL BIKE
BURPEE TO TARGET
*TOTAL REPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
0:00-10:00 FIND 2RM PRESS
10:01-2:00 FIND 2RM PUSH PRESS

WOD
5 ROUNDS FOR TIME, 12:00 CAP:
12 POWER CLEAN 115/80 (RX+ 135/95)
9 PUSH PRESS

COOL DOWN

NOTE THERE IS NO 5:45 AM CLASS TODAY

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
2 HANG POWER SNATCH + 1 POWER SNATCH

WOD
FOR TIME, 18:00 CAP:
50 DOUBLE UNDERS / MOD: 75 SINGLES
50 OVERHEAD SQUATS 45/35
50 DOUBLE UNDERS / MOD: 75 SINGLES
50 SWINGS 53/35
50 DOUBLE UNDERS / MOD: 75 SINGLES
50 CAL ROW OR 35 CAL BIKE
50 DOUBLE UNDERS / MOD: 75 SINGLES

COOL DOWN

GYMCORE CROSSFIT IS CLOSED FOR THE JULY 4TH HOLIDAY

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS (UNBROKEN)
MOD: ODD: STRICT PULLUPS
EVEN: RING DIPS
*CHOOSE NUMBER OF REPS AND ADD UP TOTAL

WOD
AMRAP 20 MINS:
10 30FT SLED PUSHES 100/75
10 TIRE FLIPS 250/170 / MOD: 50 SLAM BALL 30/20 (5 SB = 1 FLIP)
50 TOES TO BAR
25 CAL SKI
*DO YOUR WORK IN ANY ORDER AND PARTITION ANY WAY
**YOU WOULD HAVE TO COMPLETE ALL 95 REPS BEFORE DOING A
SECOND ROUND OF ANY MOVEMENT

COOL DOWN