WOD

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

7 Rounds of: 16 Heavy Wall Balls…30/20…10/9 60m Med Ball Run…30/20 For Time

STRENGTH: 8min EMOM of: 3 Snatch METCON: Every 4min for 24mins: 21/15cal Bike 8 Snatches…135/95 21 KB Swings…70/53 8 Burpee over bar For Slowest Round... Read More

AUXILIARY: 1:30min…1min…:30sec of: Wall Sit with plate overhead…25/15 Left Side Plank Rt Side Plank (20 Plate Sit ups after each set…25/15) *plate extended out in... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 20 HSPU…35’s 20 Goblet Squats…70/53 Then: 30 Power Cleans…165/115 For Time AT HOME: 5... Read More

STRENGTH: Every 2mins for 8mins: 6 Strict Pull Ups 7 Bent Over Rows 8 DB Curls METCON: 2 Rounds of: 7min AMRAP of: 27/21cal Bike... Read More