Workout of the Day “Murph” For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor, wear it.Read More
Pre WOD 10:00 practice handstand hold or handstand walk Workout of the Day For time “Rannie” 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD OptionalRead More
Workout of the Day 3 sets for quality 1000/800m Row5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)20/20 Single Arm KB or DB HollowBody Flutter Kicks25 Plate Ground to Overhead (45/35) -Rest 2:00 between sets- Post WOD 4 rounds for time 100m Shuttle Run (25m Increments)30 Russian Twists (Weighted Optional)Read More
Pre WOD On a 15:00 running clock…Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk Workout of the Day For time 10 Clean & Jerks (155/105)20/15 Cal Bike10 Clean & Jerks20/15 Cal Bike15 Bar Muscle-Up10 Clean & Jerks20/15 Cal Bike15 Bar Muscle-Up30 Burpees Over BarRead More
Workout of the Day Every Minute On The Minute For 21:00 1st: 18/15 Cal Row2nd: 12 Knees to Elbow3rd: :50 Max Crossbody Mountain Climbers Post WOD 1:00 Doorway Stretch (L)1:00 Doorway Stretch (R)1:00 Bar Hang2:00 Frog StretchRead More
1 week from today, 1 workout, 9:00am… “Murph” is back for 2021! Please join us to honor all those who have sacrificed. Scalable versions for ALL ability levels. BBQ and drinks to follow…Read More
Workout of the Day 4 rounds for max reps On a 4:00 running clock30/24 Cal Bike25 Sit-UpsMax Russian KB Swing in Time Remaining (70/53)-Rest 1:00 between sets- Post WOD 4 sets for quality 20 Alt. DB Hammer Curls1:00 PlankRead More
Pre WOD Every minute on the minute for 12:00Even: Double Under or Triple Under PracticeOdd: Pistol Squat Practice Workout of the Day For time 84-60-36Double Unders42-30-18Single DB Box Step-Ups (50/35)(24″/20″)21-15-9BurpeesRead More
Workout of the Day EMOM x 10 MINUTESEven: 5-10 Strict Pull-Ups (Weighted Optional)Odd: Cardio of Choice (Moderate)**Immediately Into…EMOM x 10 MINUTESEven: 10 Strict Press (Athlete Choice, Light-Moderate)Odd:- Cardio of Choice (Moderate)**Immediately Into…EMOM x 10 MINUTESEven: 50 Russian Twists (Weighted Optional)Odd: Cardio of Choice (Moderate)** *Workout for Quality**Cardio of Choice = Run / Row / Bike...Read More
