WOD – May 24, 2019

This Monday Murph will be going down from 8-10 AM. After the workout we’d like to celebrate Ramon graduating high school! Bring a card and your favorite party app/drink so we can all celebrate together!


4 Sets: 10 Dips 20 Hammer Curls


For Time: 50 Calorie Assault Bike 40 Alternating Dumbbell Snatches 30 Unbroken Wall […]

By |May 23rd, 2019|WOD|2 Comments

WOD – May 23, 2019

Here’s one from Coach Dover.


For Time:30 Power Cleans (heavy)*Every Minute 5 Burpees

The goal is to get a handful of cleans each minute, if you fall into a vicious cycle of only burpees you may consider cutting back the 5 reps or just sitting out a minute.

By |May 22nd, 2019|WOD|0 Comments

WOD – May 22, 2019


Back Squat 2×10 (50-60%) 2×8 (60-70%) 2×6 (70%+)


5 Rounds for time 30 Double Unders 20 Kettlebell Swings 15|10 Push-ups

By |May 21st, 2019|WOD|0 Comments

WOD – May 21, 2019


6 Rounds for total working time:250 Meter Row10 Burpees Over BoxRest 2 Minutes

After WOD Skill

In two to three attempts, complete as many unbroken Double Unders as possible.

By |May 20th, 2019|WOD|0 Comments

WOD – May 20, 2019


3 Sets:10 Strict press10 Single arm DB high pull *each arm (2-3 sec negative)


3 Rounds for time:400 Meter Run21 Push Press (95/65)12 Knee to Elbows

By |May 19th, 2019|WOD|0 Comments

WOD – May 17, 2019

Hero WOD

“Coffland”6 Minute Hang HoldEach time you drop from the bar, perform:800 Meter Run30 Push Ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a […]

By |May 16th, 2019|WOD|0 Comments

WOD – May 16, 2019


Back Squat 2×8 (60-70%)2×6 (70-80%)2×4 (80%+)


For time:1,000 Meter Row 100 Double Unders – Rest 2-3 MinFor Time: 500 Meter Row 75 Double Unders – Rest 2-3 Min For TIme:250 Meter Row 50 Double Unders

By |May 15th, 2019|WOD|0 Comments

WOD – May 15, 2019


12 – 10 – 8 Bench Press *Climb each set


4 Rounds for time: 12 Dips 12 Single Arm DB Push Press (6+6) 12 Lateral Jumps Over DB

By |May 14th, 2019|WOD|0 Comments

WOD – May 14, 2019


EMOM x 30 Min:1) 12|8 Cal Assault Bike2) 12 Burpees 3) 8 Strict Pull Ups 4) 12 Alt Step Back Lunges w. DBs or KBs5) 8 Strict HSPU *Sub with DB Z press**Bigger classes start at different stations

By |May 13th, 2019|WOD|1 Comment

WOD – May 13, 2019


5 Sets:5 Deadlifts8 Underhand Bent Over Rows


3 Rounds for time:400 Meter Run30 KB Swings

Extra Credit

Barbell Hip Thrusts3x10 with a 10 second hold at the top of every final rep

By |May 12th, 2019|WOD|0 Comments