WOD for 062116
Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders
WOD for 061816
Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment... Read More
WOD for 061616
Segment 1: Press Establish 1RM Segment 2: “Running Christine” 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24/20)
WOD for 061316
Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around... Read More
WOD for 061016
Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead... Read More
WOD for 060116
WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95)... Read More
Memorial Day Murph 2016
Today we honor those who have fallen in defense of our Nation and our freedoms. Please consider a donation to the Michael P. Murphy Foundation... Read More
Spread out the oil, the gasoline
WOD Skills: Muscle Ups, max reps EMOM, 10 minutes Tabata Pushups 4 minutes Metcon: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95)... Read More
If you start me up
WOD Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets as heavy as possible Metcon: 21-15-9 Deadlifts (225/155) 400m run after each set Scale... Read More
I don’t know where to look
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Row 2000m 200 Double Unders Run 2ooom