6.11.19
Deck of Cards Hearts: Russian KettleBell Swings (53/35) Spades:: Hspu’s Diamonds: AbMat Sit Ups Clubs: Dumbell Snatch (50/35) Aces: 200m Run
Read More »6.10.19
AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats[…]
Read More »6.8.19
Teams of 2 10 Rounds For Time (5 Each): 400 Meter Run 12 Knees to elbows Switch After Completing Full Rounds
Read More »6.6.19
Back Squat for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps Wod 21-15-9 Deadlifts 225/155 Box Jumps 30/24
Read More »6.5.19
3 sets, each for time: 60/50 Calorie Row 120 Double Unders 30 Burpees to 6″ target Rest 3 minutes 50/40 Calorie Row 100 Double Unders 25 Burpees to 6″ target Rest 3 minutes 40/30 Calorie Row 80 Double Unders 20 Burpees to 6″ target * Record time to complete each[…]
Read More »6.4.19
Hang power Cleans 5-4-3-2-2 building Complete as many rounds as possible in 12 minutes of: 12 Wall Balls (20/14) 9 Toes to Bar 6 Hang Power Cleans (135/95) Scoring: Rounds + Reps
Read More »6.3.19
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed[…]
Read More »6.1.19
Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout. last time we did this 9.15.17 2.2.18 2.16.19
Read More »5.27.19
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[…]
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