Strength On the 2:00 x 4 Front Squat + Back Squat 4 + 8 0:00 2:00 4:00 6:00 For Time 21-15-9 Hang Squat Cleans (135/95) Box Jumps (24/20) Toes to BarRead More
For today’s WOD, you may partition the work anyway you’d like. For Time “Coach Kate” 30 Clean and Jerks (155/105) 30 Ring Muscle Ups or “Mick and Lola” 2018 (scaled version) 30 Clean and Jerks (115/75) 40 Pull-ups 50 Push-upsRead More
Alternating EMOM x 10 A. Farmers Carry (70/53) x 4 lengths B. Handstand Push-up Practice A. 5-10 Reps B. Max Reps C. Negative Practice D. Stink Bugs 5-10 AMRAP in 10 Minutes 12 Overhead Squats (95/65) 25 Double Unders 12 Kettlebell Swings (53/35)Read More
Strength Working in teams of 3 find a 3 rep should to overhead in exactly 12 minutes score is your team total In teams of 3 Buy in 150/120 Assault BIke Calories switching at will 1 bike per team Then 12 Rounds For Time Relay Style 8 Power Cleans (135/95) 9 Pull-ups 10 Dead lifts...Read More
Today’s workout will test your ability to complete a complex heavy lift while consistently under fatigue. After a solid snatch warm-up, you’ll begin this 20 minute AMRAP in which we’ll record rounds and reps. Each time you get to the “heavy snatch” you’ll have just one attempt to make the lift. Whether you are successful...Read More
5 Rounds For Time 9 Hang Power Cleans (135/95) 12/10 Calorie Row 9 Shoulder to Overhead (same bar) 30 Double Unders Accessory 3 x 1:00 Weighted Plank 1 Minute rest between Feeling beat up from Murph? Come in and just “move” with a day of active recovery. “Post Murph” Active Recovery WOD 5 Rounds for...Read More
LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were...Read More
