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A Little Murph Training Never Hurts, Right?

  • March 23, 2019

Endurance WOD (7:45am)
2 Rounds for Time:

1 Mile Run
20 Pull-ups
25 Burpees
30 Air Squats
*Pssst..Murph is coming!

Community WOD (7:45am)
Part A:
800 Meter Run For Time

Part B:
10 Minute AMRAP of:
5 Pull-ups
10 Burpees
15 Air Squats
*Substitute jumping pull-ups for pull-ups

19.5

  • March 22, 2019

TBD – Please check SugarWOD

10 Minutes & Some Mobility Work

  • March 21, 2019

10 Minute AMRAP of:
30 Double Unders
20/14 Calorie Row
10 Ring Dips

ROMWOD
We will close out class with ROMWOD.

Running up a Mountain of Wall-Balls

  • March 20, 2019

Tabata Sit-ups
8 Rounds: 20 Seconds of Work, 10 Seconds of Rest
*Score

3 Rounds:
5 Minutes on the Clock:
Run 400 Meters
With remainder of 5 minutes, AMRAP of:
20 Mountain Climbers (L+R= 1 Rep)
20 Wall Balls (20/14)
*Score is rounds + reps of mountain climbers & wall balls

Bear Through 3 Rounds

  • March 19, 2019

Romanian Deadlifts
5×5
*Weight is athlete’s choice, build throughout

3 Rounds for Time:
100 Foot Bear Crawl
20 Alternating Dumbbell Snatch (30/20)

Rx+ (50/30)

12 Minute Monday

  • March 18, 2019

Pause Front Squat
5×3 – 3 Second Hold in the Bottom
*Build throughout, up to 70%

12 Minute AMRAP of:
15 Pull-ups
15 Box Jumps (24/20)
10 Handstand Push-ups (kipping)

It’s Saturdayy!!!

  • March 16, 2019

Endurance WOD (7:45am)
3 Rounds for Time:
15 Toes to Bar
25 Kettlebell Swings (50/35)
25 Wall Balls (20/14)
400 Meter Row

Community WOD (10:00am)
3 Rounds for Time:
15 Sit-ups
20 Kettlebell Swings
20 Wall Balls
200 Meter Row

19.4

  • March 15, 2019

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes

Cleans, Burpees, & ROMWOD

  • March 14, 2019

3 Rounds for Reps:
3 Minute AMRAP:
10 Power Cleans (75/55)
10 Burpees
Rest 1 Minute
*Rx+ (95/65)

Back Squat & Long Row + 3RFT

  • March 13, 2019

Back Squat:
5×3
*Build throughout, up to 80%

For Time:
1000 Meter Row
Rest 2 Minutes
3 Rounds:
20 Box Jumps (24/20)
20 Push-ups
*Score is total time between row, rest, and 3 rounds

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