Wednesday, May 23, 2018

Skill: Murph 10:00 Core Work For Quality :30 Front Plank 10 Banded Good Mornings :30 Side Plank (L) 10 Banded Good Mornings :30 Side Plank (R) 10 Banded Good Mornings WOD: For Time | Chipper Style .5 Mile Run 50 Pull Ups 100 Push Ups 200 Squats .5 Mile Run Purpose of...

Saturday, May 19, 2018

Partner WOD: In Teams of 3, Accumulate as many reps/calories in 30:00 of Ground to Overhead (135/95 max) Row Assault Bike *Switch at-will Purpose of the Workout: Our team workout today will be performed in teams of 3! The workout is very basic: accumulate as many...

Wednesday, May 16, 2018

Skill: Murph Prep WOD: Partner Murph 8X200 Meter Run (Alternate each 200) 20 Rounds of “Cindy” (5 Pull Ups + 10 Push Ups + 15 Air Squats) 8X200 Meter Run (Alternate each 200) Purpose of the Workout: Our third iteration of Murph preparation is basically, a partner...

Sunday, May 13, 2018

Sunday FUNday! From 0:00-8:00 AMRAP 3 Burpees + 5 Box Jumps + 7 Wall Balls From 8:00-10:00 Rest From 10:00-16:00 Row 1,000 meters From 16:00-18:00 Rest From 18:00-26:00 AMR From 28:00-Finish Assault Bike 2KM Purpose of the Workout: For our Sunday Funday we are going...

Saturday, May 12, 2018

Strength: 4 Sets Alternating Between 15 Hip Extensions 15 Hollow Rocks Partner WOD For Time 200 Walking Lunge (Together) Then split reps evenly 150 Double Dumbbell Push Press/ Jerk 150 Kettlebell Sumo Deadlift High Pull 150 Ab-Mat Sit Ups Then: 800 Meter Med Ball Run...