Memorial Day Murph7-9am (allow enough time to complete the WOD) The MurphFor Time:1 Mile Run100 Pull ups200 Push ups300 air squats1 Mile Run *Wear a weighted vest if desired. *We have been prepping for this workout all month! You can do this unpartitioned, partitioned, with a partner, half the reps, etc…. There are several ways […]

Teams of 210 Rounds for Time:5 Power Cleans10 Front Squats5 Push Jerks20 Sit-Ups

WOD 5 Rounds for Time:18/15 Calories on Bike12 Toes to Bar9 DB Push Press60′ Front Rack Lunge*DB’s (50’s/35’s)(35’s/25’s) PUREFIT 5 Rounds For Time:12 Calories10 Knee Raises 8 DB Push Press20 Reverse Lunges

Strength Bench Press OR Floor Press10 Rep Max WOD 2 Rounds for Time:125 Double Unders750/600 Meter Row50 Wallballs (20/14) PUREFIT 3 Rounds for Time:75 Single Jumps400M Row30 Wallball15 DB Floor Press

Open Gym times 5:30 – 6:30 a.m. & 5:30 – 6:30 p.m. WOD 800-600-400 Meter Run40-30-20 Deadlifts (135/95)(95/65)20-15-10 HSPU or Ring Dips