5
Jun
WOD 6/6/16
Test 1 rep max back squat! Then 15 min AMRAP 5 strict toes to bar 7 supine ring rows (feet on a box) 10 Alt... Read More
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4
Jun
Endurance WOD 6/5/16
Olympic Lifting 10am Endurance WOD 11am- All Open gym must be done by 11 4 Rounds 800mRun 20 Wall Balls 10 Burpee Pullups *Rest 2... Read More
3
Jun
WOD 6/4/16
Bench Press 5-5-5 Then…. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round Hulkbrook and McDreamy
2
Jun
WOD 6/3/16
WWPF 0:00-8:00 Establish a 2rm Front Squat 10:00 – 16:00 6 minute ladder: 2-4-6-8-10….. KB Snatch, 70/53 Box Jump, 30/24 18:00 – 26:00 For Time... Read More
1
Jun
WOD 6/2/16
Press 3-3-3 Then: 40 Power Clean 95/63 40 Double Unders 40 Push Press 95/63 40 Double Unders 40 Power Snatch 95/63 40 Double... Read More
31
May
WOD 6/1/16
Back Squat (deload): 1X8, 1X5, 1X3 Then… 3 Rounds: 400m Run 21 Kb Swings, 53/35 12 Burpee Box Jumps, 24/20 Laumey enjoying Murph on Monday... Read More
30
May
WOD 5/31/16
Hang Clean 2-2-2 Then…. 21-15-9 Hang Clean 185/133 Toes Through Rings Happy birthday to Nick Doak!
29
May
WOD 5/30/16
8am-10am Open Gym 10am: Memorial Day Murph Complete the following hero WOD by yourself or with a partner: 1 mile Run 100 Pullups 200 Pushups... Read More