Schedule: 5:30am-Dixy 12:00pm-Dan 4:30pm-Carina 5:30pm-Carina 7:00pm-Carina WORKOUT OF THE DAY, For Time (intention=under 12) 50 thrusters (95,65) 50 pull-ups ***50 double unders/100 singles penalty every time you break a set/rest. Only exception is breaking after the last thruster to transition to the pull-ups

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm…we (I…😜) hope In honor of Pride month we want to dedicate a day and workout to the LGBTQ community and all those out there who express who they are and what they’re about no matter the consequences they face from their peers and certain factions of society. I have a close…

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm Patrick’s Class 5:30 Open Gym WOD-Franco 7:00pm Sirius Burn-Dallas Workout of Dallas Every 3:00 min for as long as possible 200m run 12 sit-ups 8 kb swings(53,35) ***add 2 kb swings every round until you can’t complete the work within 3 min

  Schedule: 5:30am-Dixy 12:00-KC 4:30-Dan 5:30-Dan 7:00-Franco Workout of the Day: 20 min AMRAP, 10 right arm hang db snatch (50,35) 15 toes to bar 10 left arm hang db snatch (50,35) 20 air squats

  Schedule: 5am and 5:30am-KC 12:00pm-Dan 4:30pm “Patrick’s 30 min special” 5:30pm-Dan 7:00pm-Kasey Workout of the Day I) Technique and Positioning: Behind the neck split jerk ***this variation of the split jerk is great for developing positional awareness of achieving the ideal overhead position. Since the bar starts on the “traps”, it’s line of action…

  Schedule: 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Carina Workout of the Day, For Time (intention=under 15): 100 double unders/penguin jumps 25  bar facing burpees 30 squat cleans (115,85) 25 bar facing burpees 100 double unders

  Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Jon Workout of the Day (final cf regional theme WOD!!!) For Time: ***regional cap was 7 min, we’ll do 11 minutes 4 rope climbs/scale is 21 Pull-ups 16 thrusters (135,95) 3 rope climbs/15 Pull-ups 12 thrusters 2 rope climbs/9 Pull-ups 8 thrusters  

  Schedule: 5am and 5:30am-KC 12:00pm-Dan 4:30pm KB S&C-Patrick 5:30-7:00pm Open Gym-Franco 7:00pm Sirius Burn-Dallas Workout of the Day, For Time: ***Time cap is 21 minutes for both males and females ***for the 50’ db overhead lunges use the mats to gauge distance. The mats are 4’x6’ 50 handstand push-ups/scale is hand release push-ups 50…

Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day, For Time (cap=9 min) 2 ROUNDS 10 snatches (145,100) 12 bar facing burpees 2 ROUNDS 10 snatches (100,65) 12 bar facing burpees  

  Schedule: 5:30am-Dixy 12:00pm-Dan 4:30 KB-Patrick 5:30pm-Dan 7:00pm-Kasey Workout of the Day, For Time: regional time cap was 13 minutes, based on the higher skill nature of this workout, we are extending it to a 17 minute cap. 9 muscle-ups (ring if possible, bar if needed)/first scaling option is c2b Pull-ups, coaches will discuss other…