WOD

ENDURANCE: 3 Rounds of: 800m Run 800m Row 100 Double Unders 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 12 Rounds of: 15 Back Squats…95/55 15 S2OH…95/55 7 Synchro Burpee Over Bars For Time *one partner completes a... Read More

Strength: 75% x 5 Back Squat 85% x 3 Back Squat 95% x AMRAP Back Squat 50% x 10 Back Squat Metcon: 50m Prowler Push…360/270... Read More

24min AMRAP of: 24/16cal Bike 24 Sit Ups 24 KB Swings…70/53 24 Grasshoppers (Every 4min 1min Plank Hold) For Total Reps

Strength: 75% x 5 Shoulder Press 85% x 3 Shoulder Press 95% x AMRAP (10rep Cap) Shoulder Press 50% x 10 Shoulder Press Metcon: 21…15…9... Read More

Strength: 75% x 5 Deadlift 85% x 3 Deadlift 95% x AMRAP (10rep Cap) 50% x 10 Deadlift Metcon: 3 Rounds of: 4min AMRAP of:... Read More

***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