WOD

STRENGTH: 10…8…6…4 of: Shoulder Press Bench Dip METCON: 3 Rounds of: 21 HSPU…(2)45’s 21/16cal Bike 21 Toes to Bar 21 KB Swings…70/53 1min Rest For... Read More

**CLASSES BEGIN FRIDAY 6/26** STRENGTH: Every 2min for 6min: 10 Chin Ups 10 DB Sit Ups METCON: 6 Rounds of: 3min AMRAP of: 18 Super... Read More

6min AMRAP Bike 1min Rest 6min AMRAP of: 5 chins 7 hr push ups 9 Goblet Squats…70/53 1min Rest 6min AMRAP Ski 1min Rest 6min... Read More

34…27…21…15…9 of: Bike Cals Strict Shoulder Press…115/75 (30m Sled Push…270/225 after each set) For Time

STRENGTH: 5min EMOM of: 3 Front Squats Then: 5min EMOM of: 5 Shoulder Press METCON: 4 Rounds of: 4min AMRAP of: 11cal Run 11 HR... Read More

STRENGTH: Take 6mins to work up to the heaviest DB snatch Then: Take 4mins to establish the heaviest chin up METCON: 4 Rounds of: 21/15cal... Read More

BENCHMARK: 600m Row for time METCON: 2 Rounds of: 7 Wall Walks 14 High Wall Balls…20/14…12/11 30m Sled Push…90/45 7 Burpee onto plate 14 Strict... Read More

STRENGTH: Every 2min for 6min: 4 Bench Press 6 DB Shoulder Press 8 Bench Dips METCON: 5 Rounds of: 3min AMRAP of: 15 Bench Press…115/65... Read More

STRENGTH: Every 2mins for 6min: 4 OHS 8 DB Rows each arm METCON: 27…21…15…9 of: OHS…95/65 S2OH…95/65 Calorie Row For Time AT HOME: 50…40…30…20…10 of:... Read More

**SATURDAY JULY 11th 10:00am we will be having our annual MURPH celebration” Every 10mins for 40mins: 400m Run 15 Pull Ups 30 Push Ups 45... Read More