WOD

Strength: 75% x 5 Back Squat 80% x 5 Back Squat 85% x 5 Back Squat 50% x 10 Back Squat Metcon: 21…18…15…12…9…6 of: Heavy... Read More

3 Rounds of: 7min AMRAP of: 22/18cal Bike 18 Toes to Bar 22/18cal Row 7min Rest For Total Reps

Strength: 75% x 5 Shoulder Press 80% x 5 Shoulder Press 85% x 5 Shoulder Press 50% x 10 Shoulder Press Metcon: 15…12…9…6…3 of: Power... Read More

5 Rounds of: 4min AMRAP of: 15 Strict HSPU’s…floor 15 Heavy Wall Balls…30/20…10/9 15/12cal Row 15 Burpee OVER plate 4min Rest For Total Reps

Strength: Wave 2 of Wedler’s 5,3,1 strength starts today. Use your new established 1RM for this weeks calculations if it is higher than your previous... Read More

ENDURANCE: 4 Rounds of: 1000m Row 70 Double Unders 30 Butterfly Sit Ups 400m Run For Time 2017 Memorial Day “MURPH” Monday, May 29th 10:00am... Read More

With a partner, complete the following: 100cal Bike (partner holds a HS or Plank) 100 Wall Balls…20/14…10/9 (partner holds Front Rack…185/125) For Time

Strength: 15mins to establish a 1RM Back Squat Metcon: 3 Rounds of: 6min AMRAP of: 30m Low Bar Prowler Push…0 30m High Bar Prowler Push…0... Read More

Metcon: 80/60cal Row 40/30cal Bike 20 Burpee Box Jump Overs 10 Cleans…185/125 For Time (15min Time Cap) Auxiliary: 3min AMRAP of Hollow Rock n Rolls

Strength: 15min to work up to a 1RM Shoulder Press Metcon: 8 Rounds of: 6 Shoulder To OH…155/105 8 Back Squats…155/105 10 Toes to Bar... Read More