CrossFit WOD 07.11.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 AWODrow 250m25 knees to elbowsrow 250m25 butterfly sit ups
CrossFit WOD 05.24.22
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 04.25.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 AWODtabata sit ups/push ups mash up
CrossFit WOD 03.02.22
STRENGTHbench press 8 x 2 WOD (see 11.01.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.24.22
STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists
CrossFit WOD 12.29.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODtabata row AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.02.21
STRENGTHbench press 10 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …med ball sit ups, 20/14med ball cleans AWODstretch/foam roll
CrossFit WOD 10.21.21
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 4 KB swings, 55/40 5 box jumps, 24/20 AWOD max partner med ball sit ups in 90 seconds
CrossFit WOD 09.23.21
STRENGTHbench press 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …KB swings, 55/40handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.27.21
STRENGTHE2MOM for 16 minutes3 bench press5 deadlifts AWODfor time, run Kluge Lakes Lane