Monday, May 30One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners!AWODBreakfast tacos! Tuesday, May 31STRENGTHdeadlift 5-5-3-3-2-1-1WOD7 rounds7 SDHP, 75/557 push press Wednesday, June 1WOD25 […]
CrossFit WODs May 30-June 3 Read More »
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! CROSSFIT 8:30 AMELEMENTS: 9:30 AM SATURDAY SCHEDULE WODteams of 2-3, 1 works at a time40 rounds for
Saturday at The Bar Read More »
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! WOD21-18-15-12-9-6wall ball shots, 20/141 round of DB DT after each set12 DB DL, 45/309 DB hang power
CrossFit WOD 05.27.22 Read More »
WOD30 OH walking lunges, 45/254 rounds5 squat snatch, 95/655 ring dips20 OH walking lunges3 rounds5 squat snatch5 ring dips10 OH walking lunges2 rounds5 squat snatch5 ring dips AWOD2 rounds for max v-ups20 sec side plank20 sec plank20 sec side plank30 sec v-ups30 sec rest
CrossFit WOD 05.26.22 Read More »
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! WOD4 x 3 minute rounds, no rest between roundsrow 250m, max reps deadlifts, 225/155row 250m, max reps
CrossFit WOD 05.25.22 Read More »
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 05.26.21)15 pull ups15 push upsthen,6 roundssprint 100m + 10 jumping squats (out
CrossFit WOD 05.24.22 Read More »
STRENGTHsquat clean + split jerk 10 x 1 WODFor time, run Kluge Lakes Lane AWOD100 reps core
CrossFit WOD 05.23.22 Read More »
Monday, May 23STRENGTHsquat clean + split jerk 10 x 1WODFor time, run Kluge Lakes Lane Tuesday, May 24STRENGTHbench press 5-5-3-3-2-1-1WOD (see 05.26.21)15 pull ups15 push upsthen,6 roundssprint 100m + 10 jumping squats (out and back 3 times)then,15 pull ups15 push ups Wednesday, May 25WOD4 x 3 minute rounds, no rest between roundsrow 250m, max reps
CrossFit WODs May 23-27 Read More »
CROSSFIT 8:30 AM WODteams of 2-3, 1 thru circuit at a timeAMRAP in 20 minutes6 DB bench press, 50/356 toes to bar6 deadlifts, 225/1556 wall ball shots, 20/14*partner 2 starts when 6th wall ball shot hits the target AWODguys vs girls max DB bench press, 50/35add top 3 scores to win!
Saturday at The Bar Read More »
WOD200m DB carry, 45/30200m back peddle5 DB renegade rows10 pistols200m KB carry, 55/40200m back peddle5 DB renegade rows10 pistols15 KB SDHP200m med ball carry, 20/14200m back peddle5 DB renegade rows10 pistols15 KB SDHP20 wall ball shots AWODnot for time, 50 med ball sit ups
CrossFit WOD 05.20.22 Read More »
