Hey everyone, we will be postponing our traditional Memorial Day Murph WOD this year. Due to our current limitations on capacity and distancing requirements it’s just not realistic to try and pull it off at this time. A big part of the fun of this workout is doing it all together and taking the time...Read More
Workout of the Day “Fight Gone Bad” 3 rounds as many reps/cals as possible 1:00 Wall Ball shots 20/14 lbs 1:00 Sumo Deadlift High Pull, 75/55 lbs 1:00 Box Jump, 20 in 1:00 Push Press, 75/55 lbs 1:00 Row for calories 1:00 rest Rotate immediately to the next station after every 1 min.Read More
Pre WOD Hang power snatch 5 X 3 Workout of the Day For time 6-8-10-12-10-8-6 Toes to bar Alternating DB snatch (#45/#30) *10/8 calorie bike after each round Read More
Pre WOD 3 sets for quality 10 wide grip inverted rows 10 deficit pushups 30 alternating V-ups Workout of the Day For time 25-20-15 Pullups 15-20-25 Calorie row 20-20-20 Kettlebell swings (24kg/16kg)Read More
Pre WOD In 12:00, build to a heavy complex of.. 1 deadlift 2 hang power cleans 3 front squats Workout of the Day 12:00 as many rounds as possible 3-6-9 and so on… Hang Power Clean (135/95) Box Jumps (24/20) 200m RunRead More
Pre WOD Bench press 10-10-10 Workout of the Day Every minute on the minute for 12:00 1st min: 22 bodyweight forward lunges 2nd min: 15/12 cal bike 3rd min: 20 Alt. DB snatch (50/35)Read More
Pre WOD Every 3:00 on the minute for 15:00 5 deadlifts Build to a heavy set of 5 Workout of the Day 6 Rounds for time 3 Deadlifts (255/175) 6 Bar facing burpees 9 box jumps (24/20)Read More
Pre WOD Every 2:00 on the minute for 10:00 5 strict press Workout of the Day 15:00 as many rounds as possible 500 meter row 40 toes to bar 30 ring rows 20 push ups 10 push press (#135/#95) Read More
