WOD

***10:00am 2017 “MURPH” kicks off” 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

ENDURANCE: 100/32…80/25…60/18 of: Calorie Row Burpee Plate CnJ…45/25 For Time OLYMPIC- No Olympic Class today ***Memorial Day, “MURPH”. Be here at 10:00am, workout kicks off... Read More

With a partner, complete the following: 2 Rounds of: 75 Thrusters…95/55 (partner hangs from Bar) 75 KB Swings…70/53 (partner holds HS or Plank) For Time... Read More

Strength: 80% x 3 Back Squat 85% x 3 Back Squat 90% x 3 Back Squat 50% x 10 Back Squat Metcon: 5 Rounds of:... Read More

Strength: 80% x 3 Shoulder Press 85% x 3 Shoulder Press 90% x 3 Shoulder Press 50% x 3 Shoulder Press Metcon: 4 Rounds of:... Read More

3 Rounds of: 15 Snatch…155/105 25 Toes to Bar 400m Run 2min Rest For Time (21min Time Cap) Click HERE to register under Team Norton... Read More

Metcon: 21…15…9 of: Squat Cleans…135/95 Strict HSPU’s For Time (10min Time Cap) Auxiliary: “MURPH” Practice 800m Run 4 Rounds of: “CINDY” (8min Time Cap) This... Read More

Strength: 80% x 3 Deadlift 85% x 3 Deadlift 90% x 3 Deadlift 50% x 10 Deadlift Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal... Read More

ENDURANCE: 200cal Row 40 30m Shuttle Touches (Every 2min 30m Low Bar Prowler Push…0) For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 21 Snatches…135/95 21 Ring Dips For Time (Both partners share Reps)