WOD

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

21…15…9 of: KB Single Arm Hang Snatch…70/53 Burpee Bar Touch Cash out- 800m Run For Time (15min Time Cap) Register in support of Explodian Pat... Read More

Strength: 15min to work up to a 1RM Deadlift Metcon: 12min AMRAP of: 10cal Bike 30 Wall Balls…20/14…10/9 10m HS Walk (sub-20m Bear Crawl) For... Read More

ENDURANCE: 16 Rounds of: 20sec Cal Row 10sec Rest 20sec Butterfly Sit Ups 10sec Rest 20sec KB Swing…70/53 10sec Rest 20sec Burpee onto Plate 10sec... Read More

With a partner, complete the following: 21…15…9 of: Synchro Deadlifts…315/205 Synchro Bar Facing Burpees (400m Run after each set) For Time