WOD 6/7/23
Bench Press: 3 x 6 (1 sec pause 1″ from chest) *immediately into max push-ups after each working set 18 Min AMRAP 100m Farmers Carry... Read More
WOD 6/6/23
EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then….. AMRAP 15 Minutes 5 Snatch 135/93 10 HSPU (Super RX with... Read More
WOD 6/5/23
Back Squat: 15 min to heavy 10RM Then, 2 x 10 Split Squat @ 50% (10min) 21-15-9 Thruster, 95/63 Toes 2 Bar
WOD 6/4/23
Olympic Lifting -Clean + Hang Clean + Jerk: Work to a heavy complex -Overhead Squat: 4 x 3 (3-1-3 tempo) -Pick your weakness: Endurance 10... Read More
WOD 6/3/23
From the 2023 Crossfit Semi Finals-Workout 1 3,000-m Echo Bike Hand-over-hand pull (84 feet) 225/1802,000-m RunHand-over-hand pull (84 feet)1,000-m SkiErg Hand-over-hand pull (92 feet)
WOD 6/2/23
WWPF – AMRAP 32Min 400m Run Relay 30 Power Cleans, 135/93 (mix anyway) 50 Synchronized Wall Ball Shots, 20/14 300m Run Relay 30 Jerks ,... Read More
WOD 6/1/23
EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. 30 Hang Snatch 115/83 3 Rope Climbs 30 OHS 3 Rope Climbs 300m Sandbag... Read More
WOD 5/31/23
Deadlift: 3-3-3 Then… AMRAP 18 MIN 7 Deadlifts, 185/133 14 Burpees over bar 21 Cal Bike or Ski
WOD 5/30/23
3 x 500m Row Sprints (rest 2 minutes between each) Then…. 50-40-30-20-10 Double Unders Sit Ups DB Hang Snatch 50/35
Memorial Day Murph 5/29/23-8am and 10am
Run 1 Mile 100 Pullups (no banded or jumping pullups allowed, ring rows only) 200 Pushups 300 Air Squats Run 1 Mile *may be partitioned... Read More