9am only Murph This weekend while we were all bbqing, boating, drinking and spending time with friends and family. Hope you remember WHY we are able to do these things. Memorial Day is to honor those that have made the ultimate sacrifice. The freedoms we have today are made possible[…]
Read More »Teams of 3 For Time (30 Minute Cap): 3 Rounds: 400 Meter Team Run 65 Box Jumps 24/20 9 Rope Climbs Directly Into… 21 Push Press (115/80) 21 Push Jerks (135/95) 21 Hang Power Cleans (175/115) 21 Deadlifts (245/165) 21 Deadlifts (275/185)
Read More »For time: 50 Medicine Ball Cleans (20/14) 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Medicine Ball Cleans
Read More »3 rounds for time: Run 400 meters 15 Bar-Facing Burpees 10, 15, 20 Clean & Jerks* * Clean & Jerks Round 1: 10 reps @ 185/125 Round 2: 15 reps @ 165/115 Round 3: 20 reps @ 135/95
Read More »Part 1 For time: 30 Calorie Row 30 Front Squats (135/95) 30 Calorie Row Part 2 Front Squat 7-6-5-4-3-2-1 Loading Guidelines: 7 reps @ 50% 6 reps @ 60% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95%+ Scoring:[…]
Read More »3 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups
Read More »Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (165/115) AMRAP[…]
Read More »In teams of 2, perform 3 alternating sets each of: 15/12 Calorie Assault Bike 30 Alternating DB Snatches (50/35) then Run 200 meters 20 Burpees Partner 1 performs Assault Bike + Snatches Partner 2 performs Assault Bike + Snatches Partner 1 performs 200m run + Burpees Partner 2 performs 200m[…]
Read More »Deadlift build to a heavy 3 AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
Read More »Wod: Every 5 minutes 5 rounds of 5 Squat Snatches 10 Pull Ups 20 Double unders Building in weight record times and load
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