Today

• 6/19
• Warm Up: 
• 21 Cal Row
• 21 PVC Thrusters 
• 21 Squat Jumps
• x3
• Strength:
• Push Press 5x5
• WOD:
• 24-18-12
• Burpees over Bar
• Hang Squat Cleans

06/18/2019

6/18Warm Up:Coaches Call HS Practice 15minStrength:OHS 7x4WOD:15min 1 mile RunMax DU's for he rest of timeMost DU's wins

06/17/2019

6/17Warm Up:Active Mobility then:Rowling - 250 x 3WOD:15 Pull Ups10 Ring Dips10 Snatch Balancex4Finisher:Weighted Glute Bridges 5x5Mobilize

06/15/2019

6/15Warm Up:48 Burpees For BrandieWOD:"Kelly"30 Wall Ball30 Box Jumps (24")400m Runx5

06/14/2019

6/14Warm Up:Core & Cardio Circuit5-7 Stations 1 min Each x2Team WOD:50 DB Push Press50 Ring Rows50 Push Ups50 Walking Lunges with DB50 Air...

06/13/2019

6/13Warm Up:Coaches Call - drills and mobility for strengthStrength:Power Snatchwork up to heavy set of 2WOD:20 GHD Sit Ups15 DB Bench Press10 Strict...

06/12/2019

Warm Up:25 Wall Ball200m WB Run15min AMRAPStrength:Hang Clean 5x5WOD:1 rope climb100m Row2 rope climbs200m Row3, 300 - etc...15min AMRAP

06/11/2019

6/11Warm Up:Active Mobility then:Muscle Up Practice 15 minsStrength:Front Squat 5x5WOD:7 Romanian Deadlifts (70%1rm)7 Deadlifts21 Burpees 4RFT

06/10/2019

Warm Up:500m Row10 ManMakersx2Strength:Bench Press 5x5WOD:'21-15-9Weighted Push UpsAnchored Weighted Sit UpsDB Thrusters

06/08/2019

Warm Up:Games - group pickWOD:1mile run or row150 Burpee Pull Ups1mile run or row

06/06/2019

Warm Up:Mobility - Coaches CallPartner WOD:100 DU's100 Power Cleans (135/95)100 HSPU100 Front Squats

06/05/2019

Warm Up:Coaches CallStrength:Deadlift3-3-3-3-1-1-1WOD:15min AMRAP6 Pull Ups12 Burpees18 DB Front Squats

06/04/2019

Warm Up:Jog Block30 Alt. Clean & Jerks with KB or DBx2Strength:Clean& Jerk4-4-4-4-4WOD:10min AMRAP30 DB Strict Press15 Bar Muscle Ups (mod to...

06/03/2019

Warm Up:30' DB OH Walk (left)30' DB OH Walk (right)10 Ring Rows w 2 sec hold at top60" Double DB Walking Lunge (hang hold)rest as needed - 3...

06/01/2019

Warm Up:Coaches CallWOD:30 Burpees20 Pistols10 HSPU20 Box Jumps30 Wall Ball400m Runx3

05/31/2019

5/30/2019Warm Up:Active Mobility - Coaches CallMuscle Up Practice - coaches call on drills30 mins.WOD:30 DB Deadlifts20 Cal Row15 DB Seated Press10...

05/30/2019

Warm Up:Coaches Call - Mobility and Single Leg DrillsWOD:50-40-30-20-10Step Ups with BarbellWindshield WipersBox Jumps

05/29/2019

Warm Up:Around the World on BoxHS Hold or Shoulder TapsLunges with MB RotationsMB Ab TwistsBack Extensions on Ball1min each x2Strength:Incline DB...

05/28/2019

5/28/2019Warm Up:Mobilize after Murph 15min - if no murph, run 1 mileStrength/Review:SDHPRing Ring DipsWOD:21 SDHP (65/95#)21 Ring Dips5RFT

05/27/2019

Class at 9am Only Today#MURPHCHALLENGE #TAKETHECHALLENGE #CHALLENGEACCEPTED

05/25/2019

Warm Up:10 KB Taters10 KB Sit Up Press Switch10 Alt KB/DB Snatches10min AMRAPWOD:5:00 AMRAP25 Burpees25/25 S.A. KB/DB Push Jerks (24/16kg)? 2 minutes...