WOD – May 24, 2019

May 23rd, 2019|2 Comments

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 […]

WOD – May 23, 2019

May 22nd, 2019|0 Comments

Here’s one from Coach Dover.

WOD

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 […]

WOD – May 22, 2019

May 21st, 2019|0 Comments

Strength

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

WOD

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

WOD – May 21, 2019

May 20th, 2019|0 Comments

WOD

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.

WOD – May 20, 2019

May 19th, 2019|0 Comments

Strength

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

WOD

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

WOD – May 17, 2019

May 16th, 2019|0 Comments

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, […]

WOD – May 16, 2019

May 15th, 2019|0 Comments

Strength

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

WOD

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

WOD – May 15, 2019

May 14th, 2019|0 Comments

STRENGTH

12 – 10 – 8 Bench Press *Climb each set

WOD

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