CLOSED

Memorial Day Holiday Schedule
Saturday (5/26) – REGULAR
Sunday (5/27) – CLOSED
Monday (5/28) – MEMORIAL DAY MURPH (9:00AM & 9:30AM)

WOD – 5.6.18

Dave

Workout of the Day
Complete the following every 3 minutes for 15 minutes:
20 Burpees
50 Double-unders

WOD – 5.5.18

Workout of the Day
“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)

WOD – 5.4.18

Coach Rob

Workout of the Day
Teams of 2
Complete as many meters as possible in 30 minutes of:
Run 400m
Max Meter Row

Athletes alternate after each completed run. Score is max distance recorded on the rower.

WOD – 5.3.18

Workout of the Day
Five rounds for time of:
7 Right-arm Dumbbell Thrusters (45#/25#)
35 Double-unders
7 Left-arm Dumbbell Thrusters (45#/25#)
35 Double-unders

WOD – 5.2.18

Joe

Workout of the Day
For time:
Run 800m
25 Deadlifts (225#/155#)
5 Rope Climbs
25 Deadlifts (225#/155#)
Run 800m

WOD – 5.1.18

Workout of the Day
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

WOD – 4.30.18

Workout of the Day
In 20 minutes find a heavy:
3 Rep Back Squat

then

Ten rounds for time of:
7 Front Squats (95#/65#)
7 Push Press (95#/65#)
7 Burpees

WOD – 4.29.18

John

Workout of the Day
Complete the following every 5 minutes for 15 minutes:
Run 800m
Max Wallballs (20#/14#)

WOD – 4.28.18

Ashlynn

Workout of the Day
Teams of 2
Complete as many rounds as possible in 20 minutes of:
3 Power Snatches (135#/95#)
6 Ring Dips
9 Burpees Over Bar

Partners switch after each completed round.