• Joseph Luna

Last week of June


Back rack lunges 5x25"

Ring dips 5x3 weighted where possible. 

B)4 rounds (20min hard cap)

25 wall balls 20/14

30 pull ups

35 sit ups


Power snatches 5x3 (tng)

B) 3 rounds 

15/13 cal row 

12 power snatches 95/65

9 burpees over bar. 


40 min amrap. 

800m run

10 deadlifts 225/155

400m row

50 bicycles


Front squat 10x1

B) 12 min amrap 

50 double unders (100 singles)

100m single arm farmer carry 53/35

10 hand stand push ups 


Strict press 5x3

Bent over row 5x8-12

B)hero wod "Jordan"

100 kettle bell swings (American 53/35)

100 sit ups 

100 air squats 

100 push ups (hr)


Max out Saturday 

B)partner "Kalsu"

1 works at a time to combine to....

100 thrusters 135/95

(5 burpees as a team every min on the minute for not being done). 

Saturday night wod at 5pm at the harbor college swimming pool. 

Either hero wod "rocket" or "Tully"

Sunday gym closed in honor of 4th of July Werkend. 


Back squat 5x3

Kb step ups 5x5 e/leg

B)hero wod "B1"

3rounds for time 

400m run

21 KB swings 61/44

15 knees to elbows

9 ring dips

Tuesday/independence day/4th of July

9am class (boot camp friendly hero wod TBD)

10am crossfit 

"The Lumberjack 20"

All other classes will be canceled in observance of the holiday. Happy 4th everyone!!!

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