WOD

METCON: Every 3min for 21min: 27/21cal Row 17 Shoulder to OH…115/75 For Slowest Round MILE MASTERY: Every 5min for 10min: 800m Jog *Friday is the... Read More

*** “MURPH” 10:00am Monday 5/30 ** STRENGTH: 5min EMOM of: 3 Chin Ups 6 Muscle Snatch 9 Barbel Curl METCON: 12 Rounds of: 3 Snatches…135/95... Read More

METCON: 10…20….30….40…50 of: Ski Cals Wall Balls…20/14…10 Toes to Bar Burpee Bar Touch For Time or Total Reps (25min Time Cap) MILE MASTERY: 200m Run... Read More

20 Rounds of: 5 Toes to Bar 5 Burpees 10 KB S Arm Hang Snatch…53/35 10/8cal Bike For Time

STRENGTH: Work up to a heavy Squat Clean METCON: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time... Read More

METCON: 8 Rounds of: 15 Wall Balls…20/14 6 Burpee onto Plate 15/12cal Ski For Time (22min Time Cap) MILE MASTERY: Every 5min for 15min: 600m... Read More

STRENGTH: 9…7…5 of: Strict HSPU Dips DB Skull Crushers METCON: 40…30…20…10 of: Bike Cals (32…24…16…8) HSPU…45’s (sub- HR Push Ups) For Time (16min Time Cap)

METCON: 2 Rounds of: 9min AMRAP of: Cash in- 120m Sled Push…45/25 30 Chest to Bar Pull Ups 30 Burpee Bar Touch 30/24cal Ski 30... Read More

STRENGTH: Warm up with small sets then do 6 reps at a heavy weight for Deadlift. METCON: Every 5min for 25min: 30/24cal Row 15 Deadlifts…185/125... Read More

STRENGTH: Before the metcon work up to a heavy hang clean, heavy shoulder press and heavy back squat. METCON: Cash in- 5 Rounds of “CINDY”... Read More