WOD

3 Rounds of: 5:20min AMRAP of: Ski Erg Cals :40sec Rest 5:20min AMRAP of: Bike Cals :40sec Rest 5:20min AMRAP of: Row Cals :40sec Rest... Read More

*”MURPH” this Monday 10:00am. BBQ to follow. Please bring a dish, family and friends** 30 Back Squats…225/155 45cal Ski For Time

Strength: 3 Rounds of: 8 Sumo Deadlifts…heavy 8 Strict Dips 2min Rest Metcon: 50…40…30…20…10 of: Calorie Row S. Arm DB Snatch…50/35 For Time (17min Time... Read More

Auxiliary: 100 DB Sit Ups…50/35 (EMOM 30sec Plank variation) *DB is held on chest *Rt Side Plank, Lf Side Plank, Plank Metcon: 25/20cal Bike 45... Read More

*Babysitting at 5:30pm Strength: 5min EMOM of: 2 TnG Snatch 5min EMOM of: 3 Negative Toes to Bar Metcon: 2 Rounds of: 55cal Run (800m... Read More

**MEMORIAL DAY “MURPH” Monday 5/27 10:00am** **BBQ Following… BRING A DISH!!** Strength: 3 Rounds of: 3 Back Squat… HEAVY 3 Shoulder Press…HEAVY also 2min Rest... Read More

Strength: 8mins to work up to a heavy touch n go Axle Bar Clean Metcon: 5 Rounds of: 3min AMRAP of: 27/21cal Ski 9 Burpee... Read More

15min AMRAP of Ski Cals 1min Rest 15min AMRAP of Bike Cals 1min Rest 15min AMRAP of Row Cals (E3MOM 200m Run) For Total Cals

5 Rounds of: 15 KB Swings…97/70 15 Goblet Squats…97/70 15 Strict DB Shoulder Press…50/35’s 15/10cal Bike 1min Rest For Time

Strength: 5min EMOM of: 1 Squat Clean, 2 Front Squats, 1 Jerk Metcon: 6…9…12…15…18 of: Clean n Jerk…135/95 (400m Run after each set) For Time... Read More