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Saturday March 21, 2020

Thank you everyone that joined in for the deck of cards, that was awesome!!!

If you’re mostly going nuts like I am, this work out will give you an Exhilarating feeling When you are done!!!

i am writing 2 workouts depending on your access to equipment. Remember, You can always adjust the work out, just keep moving!


Warm Up/skill

3 Rounds of:

5 Inch Worms

10 Mountain Climbers

15 squat jumps


WOD

3 Rounds of

30 Power Snatches (45/65)

20 HS Push ups

10 Pullups (3 strict/7kipping) reg

*after round 1 - 100 Flutter Kicks

*after round 2 - 100 Vertical Scissors

*after round 3 - 100 Dying Bugs


WOD:

30 1- arm DB PRESSES (each arm)

20 pull-ups (1 arm row—each arm)

10 Burpee broad jumps

*after round 1 - 100 Flutter Kicks

*after round 2 - 100 Vertical Scissors

*after round 3 - 100 Dying Bugs



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Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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