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Blog 2017-05-19T14:11:14+00:00
2405, 2018

WOD: Friday 5/25/18

“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 28th at 8:00am and 9:00am. Sign up sheets are posted at the box.

2305, 2018

WOD: Thursday 5/24/18

“Mano y Mano”
Teams of 2-4
3 Rounds:
Team 1: Bike (Team Score)
Team 2: 400m Sled push

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 28th at 8:00am and 9:00am. Sign up sheets are posted at the box.

2205, 2018

WOD: Wednesday 5/23/18

“Snake Bite”
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 28th at 8:00am and 9:00am. Sign up sheets are posted at the box.

2105, 2018

WOD: Tuesday 5/22/18

“Anchored Down”
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 28th at 8:00am and 9:00am. Sign up sheets are posted at the box.

2005, 2018

WOD: Monday 5/21/18

“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 28th at 8:00am and 9:00am. Sign up sheets are posted at the box.

1905, 2018

WOD: Sunday 5/20/18

OPEN GYM

or

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000m Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 28th at 8:00am and 9:00am. Sign up sheets are posted at the box.

1805, 2018

WOD: Saturday 5/19/18

“Lava Run”
600 Meter Run
50 Overhead Squats (45/35)
600 Meter Run
50 Thrusters (45/35)
600 Meter Run
50 Front Squats (45/35)

1705, 2018

WOD: Friday 5/18/18

“Slasher”
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

1605, 2018

WOD: Thursday 5/17/18

“Loose Cannon”
3 Rounds:
3:00 Calorie Row
2:00 10m Shuttle Runs
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

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