WOD

6 Rounds of: 13 KB SDLHP…70/53 13 Goblet Squats…70/53 13 Chest to Bar Pull Ups 13 Burpees onto Plate For Time (15min Time Cap)   Post... Read More

ENDURANCE- “RUNNER’S HIGH” 4 Rounds of: 800m Run 3 Rope Climbs 3min Rest For Time (40min Time Cap)    Post time to comments OLYMPIC- Clean... Read More

With a partner complete the following: 20 Rounds of: 6 Burpee Box Jumps…28/24″ 30m Reverse Sled Pull…180/135 8 Toes to Bar For Time (Partner one... Read More

30…20…10 of: Thrusters…95/65 KB Swing…70/53 (EMOM 2 Burpees) For Time (12min Time Cap)    Post time and load to comments

3 Rounds of: 1min Plank Hold 30 Med Ball Sit Ups…20/14 400m Row 30 Russian Twists…20/14 1min L-Sit Hold For Time (18min Time Cap)   ... Read More

5 Rounds of: 7 Ring Muscle Ups (sub- 14 Ring Rows or Bar Muscle Ups) 14 High Double Dip Wall Balls…20/14…12/11 3min Rest For Time... Read More

3 Rounds of: 4min AMRAP of: 12 HSPU’s…25’s 6 Hang Cleans…185/105 36 Double Unders Rest 4min For Total Reps   Post load and total reps... Read More

11:00am CLASS ONLY TODAY 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time   Post time to comments

MEMORIAL DAY HOURS: 11:00am Class Only “MURPH” ENDURANCE- 8 Rounds of: 500m Row 2:30 Rest For Time   Post time to comments OLYMPIC- SNATCH

With a partner complete the following: 10 Rounds of: 50m Sled Push…180/110 15 SDLHP’s…135/95 For Time (15min Time Cap)    Post time, team and load... Read More