WOD

**PROGRAM NOTES** Ok, HERE…WE…GO… This week we are again following the protocol of OLYPIC Tuesday and Thursday with BUILDER Monday and Wednesday. Friday we will... Read More

***PROGRAM NOTES*** Ok, we are starting this week off with our annual MURPH. Expect to be a little worn out Tuesday and Thursday. That being... Read More

**3…2…1 GO!! at 10:00am** **please arrive early, stretch and get set up on your own** **as always friends and family welcome!** 1mile Run 100 Pull... Read More

OLYMPIC: 5×1 CnJ complex (2 Deadlifts, 2 power cleans, 1 hang squat clean) METCON: Every 4min for 20min: 21/17cal Row 15 Clean n Jerks…135/95 For... Read More

BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 50…40…30…20…10 of: Bike Calories (40…32…24…16…8) Med Ball Sit Ups Facing Wall (After each set 60m... Read More

OLYMPIC: 5×1 Snatch Complex (2 Snatch High Pulls, 1 Squat Snatch) METCON: Every 3min for 21min: 18/14cal Ski 200m Run For Slowest Round

BUILDER: 12…9…6 of: Strict Chest to Bar Sumo Deadlift DB Curl METCON: 3 Rounds of: 12 Ring Muscle Ups (sub- 15 Chin Ups) 32 Heavy... Read More

10-1 of: Bench Press…185/115 SDLHP…155/115 (60m KB Farmers Carry after each set…97/70’s) For Time

8:30am- OLYMPIC: 7×2 High Hang Squat Snatch 7×2 Split Jerk 9:30am- ZONE 2: 18min Calorie Bike 2min Rest 18min Calorie Row For Recovery 10:45am- YOGA

This week will be similar to the previous week. Goals for this week are to continue “MURPH” preparation, continue strengthening our connective tissue with “BUILDER”... Read More