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WOD Regional Event 3 For time:100-ft. dumbbell overhead walking lunge 50/35,100 double-unders,50 wall-balls 20/14,15-ft. rope climb, 10 ascents,50 wall-ball shots 20/14,100 double-unders,100-ft. dumbbell overhead walking lunge 50/35. 16 Minute time cap. Attention: We are doing our 4 week Beach Body Nutrition Challenge starting Monday, June 12th. It will be different then any Challenge before, so … Read more
WOD Regional Event 2 For time 21-15-9: Reps of Dumbbell Snatch, Ring Dips. Mobility wod Monday! How is your ring dip! Lets clean that position up! Click HERE to listen to the man! Attention: First, we will be doing a 4 week “Beach Body” Challenge – starting Monday, June 12 to Monday, July 10. It … Read more
WOD Teams of 2: 20 Minute AMRAP: 50′ Dumbbell walking lunges 40/25, 50′ Farmers carry 40/25, 8 Burpees. Attention: Apologies – Preston actually cannot teach the 8 a.m. Powerlifting class as he got called into work – sorry about any inconvenience:)
WOD GFF “Moore“ As Many Handstand Push-ups as possible in 20 Minutes: 15 ft Rope Climb, 1 ascent, Run 400 meters, Max rep Handstand push-ups. Score is total number of handstand push-ups. Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, … Read more
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.
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
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
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
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
