Year: 2016

Warm Up: 2 Rounds: 10 Jumping Squats 10 Hollow Rocks 10 Push Ups 10 T2B WOD: 14 min AMRAP: 200m Shuttle Sprint 1 Power Clean (95/65) 2 Front Squats 3 Push Press 4 OH Squats

Warm Up: Tabata: Jumping Lunges V-Ups Banded Side Step Back Squats Strength: Back Squat 3-3-3-3-3 WOD: 7 min AMRAP: 20 OH Walking Lunges (45/25# plate) 10 Burpees

Thank-you to everyone who came out to honor the fallen with us.  Everyone did awesome on “Murph”! Warm Up: Tabata: Burpees KB Swings Hollow Rocks Single Leg Deadlift WOD: 4 Rounds For Time: 500m Row 15 Power Cleans (135/95) 30 …

Tuesday WOD 5/31/16 Read more »

LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition …

Monday WOD 5/30/16 Read more »

Don’t forget we’re doing Murph at 9AM on Monday.  It will be the only WOD time of the day so come knock it out before your Memorial Day activities! Warm Up: Tabata: Burpees Air Squats Push Ups DU’s WOD: 20 …

Saturday WOD 5/27/16 Read more »

Warm Up: Tabata: Feet to Hands Drop Squats Inchworm Push Ups Single Leg Deadlift Strength: Clean & Jerk 3-3-3-3-3 WOD: 7 min AMRAP: 10 Deadlifts (225/155) 10 Ring Dips 20 Sit Ups

Warm Up: 2 Rounds: 100m Run 10 Air Squats Butt Kickers 10 Push Ups High Skips 10 Hollow Rocks WOD: 2 Rounds For Time: 400m Run 30 Calorie Row 20 Burpees Over a Hurdle

Warm Up: Tabata: Mountain Climbers Banded Side Step Front Squats Kip Swings Strength: Front Squat 5-5-5-5-5 WOD: 3 Rounds For Time: 40 DU’s (2:1 singles) 20 Wall Balls (20/14) 10 T2B

Warm Up: 2 Rounds: 10 Jumping Squats 10 PVC Pass Thrus 10 OH Squats 10 Push Ups 10 Scorpions WOD: Kristy’s Birthday WOD! For TIme: 30 Power Snatches (135/95) 30 OH Squats 30 Clean & Jerks

Warm Up: Tabata: Burpees Hollow Rocks Push Ups Kip Swings Strength: Strict Press 1-1-1-1-1-1 WOD: 8 min AMRAP: 20 Box Jumps (24/20) 10 KB Swings (70/53) 5 C2B