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
Pre WOD Sumo deadlift 5-5-5-5-5 Workout of the Day 15:00 as many rounds as possible 7 DB Up-Downs (50/35)9 DB Sumo Deadlifts12 Box Jumps (30″/24″)Read More
Workout of the Day Every 2:00 on the minute for 24:00MIN 1&2: 400m RunMIN 3&4: AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Up Post WOD 3 sets for quality10 Slow Arm Haulers15 Hollow RocksRead More
Pre WOD Every minute on the minute for 8:00Even: 5 Tempo OHS (2111) Odd:1-3 Ring Muscle-Ups or RMU Attempts or 3-5 strict ring dips Workout of the Day 3 rounds for time 9 Ring Muscle-Ups18 Overhead Squats (115/75)Read More
