Memorial Day Murph, Followed by our first cookout of the season.
Workout: 1 Mile run, 100 Pullups, 200 Pushups, 300 Squats, 1 mile run.
I will have 2 Scaled versions . If I feel you are capable of the unedited WOD be prepared for 40 -60 minutes of fun.
Registration: : Follow this link ” Murph
” to register.
Then sign up on our upcoming events
Cookout following @ 12. bring something to throw on grill, and your drink of choice.
Coaches WOD time 8:00am
5×3 Back Squats increasing
12 WB 16/20
12 BJ, 20/24
run 1 mile
This Saturday is our Summer Kickoff!
You need to get teams together for Relay Races and Tug of War.
Check the flyer below for times and list of events, friends and family welcome we have something going on for everyone!
15 min Skill Work of choice
Reps for time of:
15 min amrap of:
5 Front squats 95/135
5 power jerk 95/135.
Five rounds for time of:
9 Deadlift 95/135
6 Hang Power Snatch 95/135
3 Overhead squat 95/135
“Tabata Something Else”
There is no rest between exercises.
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts 210/315
Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
2 Rope climbs