WOD

May 29 – June 3, 2023

Monday: WOD: Murph – 1 Class ONLY 9:30 AM 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run for time Tuesday: WOD: 50-40-30-20-10 Calorie Row (guys) 40-32-24-16-8 Calorie Row (ladies) for total time (rest 1 min between ea round) rest 2 min then: 10 MIN: 2 Sets of 3 …

May 29 – June 3, 2023 Read More »

May 15 – May 20, 2023

Monday: WOD: Teams of 2 25 Min AMRAP- you go; I go 5 Strict Pull Ups 10 Push Ups 15 Air Squats Score is total rounds Tuesday: WOD: 10 Min: 3×3 Squat Snatch ( 65-75%) then 3×3 Snatch Grip DL (90%) rest 2 min then: 21-15-9 Calorie Row (ladies-16-12-9) 9-7-5 -Alt. DB Snatch at min …

May 15 – May 20, 2023 Read More »

May 1 – May 6, 2023

Monday: WOD: Murph Prep Monday  800 M Run; 30 Pull Ups 60 Push Ups; 90 Air Squats 400 M Run; 20 Pull Ups 40 Push Ups; 60 Air Squats 200 M Run; 10 Pull Ups 20 Push Ups; 30 Air Squats for time Tuesday: WOD: 30-24-18-12-6 Calorie Ski (guys); DB Bench Press (Ladies Ski- 24-18-14-10-6) …

May 1 – May 6, 2023 Read More »