Thursday 6/1/17

WOD For time: 50 Double-unders, 25 Deadlifts 225/155, 25 Box jumps 24/20, 50 Calorie row, 25 Box jumps 24/20, 25 Deadlifts 225/155, 50 Double-unders. 15 Minute cap.

Tuesday 5/30/17

WOD Option 1: “Cindy” AMRAP in 20 Minutes: 5 Pull Ups, 10 Push-ups, 15 Air squats. Option 2: Active Recovery 15 Minutes for Quality: 10 Inch worms, 8 Pvc pass in squat, 10 Calorie row or ski, 8 Russian kettlebell swings. Attention:  What a fantastic turnout for Murph with 70+ athletes completing it and a … Read more

Monday 5/29/17

WOD “Murph” 1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 Mile Run. In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior and great American who wanted … Read more

Saturday 5/27/17

WOD Teams of 2 For 10 Minutes: Max reps tire flips + 400 meter sandbag carry, For 10 Minutes: Max 75′ sled push + farmer carry. (Remember to wear something that can get dirty) Attention: Please remember to sign up online for which Murph wod you want to do (there is a sign in for … Read more

Friday 5/26/17

WOD “GFF” EMOM for 6 Minutes: 1. 10 Thrusters 15 Double-Unders, 2. 9 Thrusters 20 Double-Unders, 3. 8 Thrusters 25 Double-Unders, 4. 7 Thrusters 30 Double-Unders, 5. 6 Thrusters 35 Double-Unders, 6. Max Rep Thrusters in 1 Minute. Weight 95/65. Your score is your Max Rep Thrusters in the last minute. Attention:  We will be … Read more

Thursday 5/25/17

WOD Teams of two: 3 Rounds for time: Partner one rows 300 Meters, Partner two holds 2 kettlebells in the front rack 53/35. Then switch positions. If the kettlebells are set down the athlete that is rowing must stop. Attention: Again, if you are planning on doing Murph on Monday – please sign up on … Read more

Wednesday 5/24/17

WOD 4 Rounds for time: 400 Meter run, 8 Toes to bar, 8 Air squat box jumps 24/20, 8 Deficit handstand push-ups. Attention: If you plan on coming to Murph – please put your name on the Board (we are trying to decide if we need an extra class). If you are coming to the … Read more

Tuesday 5/23/17

WOD 3 Rounds for reps: Max reps bodyweight deadlifts. 3-4 minutes rest between rounds. Then 800 meter run for time. Attention:  First, there is no Olympic Lifting Class at 7:30 p.m. (there is a Coaches’ Meeting).  Second, the Murph Wod on Monday will start at 10 a.m. – you can bring friends and family (however, … Read more

Monday 5/22/17

WOD Manny’s week of programing! For time: 21 Power cleans 135/95, 21 Bar facing burpees, 15 Squat cleans 135/95, 15 Bar facing burpees, 9 Thrusters 135/95, 9 Bar over burpees. More Burpees!! 10 Minute cap. Mobility Wod Monday! Click HERE to make burpees more refreshing in a wod. Attention:  For Memorial Day we will be … Read more