WOD

**NO CLASSES MONDAY MEMORIAL DAY*** ***ANNUAL “MURPH” WILL BE DURING EACH CLASS TIME ON TUESDAY*** METCON: 800m Run 30 Pull Ups 40 Push Ups 50... Read More

**THERE IS NO CLASSES MONDAY MEMORIAL DAY** **MEMORIAL DAY “MURPH” WILL BE ALL DAY TUESDAY DURING CLASSES** STRENGTH: Take 8mins to work up to a... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Strict Pull Ups 9 DB Bent Over Row METCON: Every 4min for 20min: 15/12cal Ski 15/12cal Row... Read More

STRENGTH: Take 12min to work up to a 1 rep max Snatch METCON: 4 Rounds of: 35/25cal Bike 21 Snatch…115/75 7 G.I. Janes For Time... Read More

STRENGTH: Take 8mins to establish a heavy 2rep Thruster METCON: 3 Rounds of: 24cal Run 12 Ring Muscle Ups (sub- 24 Chest to Bar) 24... Read More

Every 8min for 40min: 21cal Run 20/16cal Ski 19/15cal Bike 18/14cal Row 7 G.I. Janes For Slowest Round

STRENGTH: Take 8min to establish a heavy complex of: 2 Power Cleans + 1 Jerk METCON: 10 Rounds of: 3 Clean n Jerks…135/95 3 Burpee... Read More

AUXILIARY: 12min EMOM of: Min 1- Wall Sit Min 2- Deadlift Hold…225/185 Min 3- Plank Hold Min 4- Rest METCON: 20min EMOM of: Min 1-... Read More

METCON: 3 Rounds of: 30m Rope Sled Drag…270/225 30m Sled Push…270/225 60m Farmers Carry…97/70 30 Push Ups 30 Pull Ups 2min Rest For Time (22min... Read More

STRENGTH: Take 8min to find a heavy 2 rep OHS METCON: Every 5min for 20min: 15 OHS…135/95 12/9cal Bike 9 Burpee Onto Plate For Slowest... Read More