Saturday 07/11/2026

WOD
"Team "Roy""
IN TEAMS OF 2
5 ROUNDS FOR TIME  (each/1:1)
15 Deadlifts 225#/155#
20 Box Jumps 24"/20"
25 Pull Ups
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.
*U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.*

Friday 07/10/2026

WOD
"Pimm's Cup"
FOR TIME
500m Row
100 Wall Balls 20#/14#
-Rest until 12:00, then move on to Part 2-

Strength 
Starting at the 12:00 mark:
Back Squat
ON A 15:00 CLOCK
1RM Back Squat

Thursday 07/09/2026

Strength 
Bench Press 1x5
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)

WOD
"Championship Point"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155#/105#
10 Push Ups after every set

Wednesday 07/08/2026

Strength 
Snatch 1x2
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)

WOD
"Serena & Venus"
FOR TIME
21-15-9
Overhead Squat 115#/75#
Toes to Bar
(6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(6:00 Time Cap)
*Score is combined times