Month: May 2018

For time: Row, 500 m 150 Double Unders 50 Burpees

Gymnastics Skills: Not For Time!! 3 rounds: 2 Rope Climbs 4 Dragon Flies Nose-to-Wall Handstand Hold, 1 min NOT FOR TIME * […]

Back Squat 3×8 at 65% 1RM Rest as needed between sets. Accessory work 5 rounds 1 prowler sprint (down and back) 20 […]

TEST: 100 Double Unders For Time ** If you do not have double unders or are newer at them you may choose […]

Our Annual Memorial Day Murph will be held at 11am? on Monday 5/28/18 All other classes will be cancelled. “Murph” ** in […]

“Nancy” 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs ****30 Minute cut […]

Deadlift 3×1 at 90% 1RM Rest as needed between sets. asst: 3 rounds for time ? 200M sandbag carry -heavy 10 tire […]

TEST: FOR TIME: 100 ab mat sit ups Wod: For time: 15 Push Press, 115/85 lbs 5 Rope Climbs 12 Push Press […]

Strength: Back Squat 3×5 @75% WOD: Every 1 min for 12 mins, alternating between: 7 Front Squats, 115/75 lbs 30 Double Unders […]

Bench Press 3×1 at 90% 1RM Asst: FOR TIME Row 20 cals 20 toes to bar Run 400m 20 toes to bar […]