Results For Category: "Workout of the Day (WOD)"

Essentials: 5 Sets 5 Clean Deadlift @ 40% On the 2min Marks Or ADAPT B. 5 Rounds For Time: Deadlift x 12…

Essentials: A. 4 Sets Hollow Body Plank x 40sec On the 2:30min Or ADAPT B. 20min AMRAP Inch worm Push Up x…

Essentials: A. 10 Sets Front Squat x 3 reps 50% On the min B. 4 Sets For Time: Barbell Overhead step Back…

Essentials: A. Teams of 3-4 people Relay Style (Each Team Member must complete a whole round by themselves before the next team…

Essentials: 4 Sets Thruster x 5 reps *Build in Weight each set *Can Use Rack On the 2:30min Or ADAPT B. 3…

Essentials: A. Mobility Seated Straddle x 3min Seated Forward Fold x 3min Archer in Saddle Right x 1min Archer in Saddle Left…

Essentials: A. 10 min EMOM Vertical Med Ball Underhand Throw x 5 reps B. 8min Deadlift Build to 85% for a single…

Essentials: A. 4 Sets 5 Snatch Push Jerk + 5 Overhead Squat On the 2:30min B. 4 Sets Shoulder Press x 3…

Memorial Day Murph One class time at 9:30 am Cookout at 11:00 am   In memory of Navy Lieutenant Michael Murphy, 29,…

Essentials: A. 4 Sets Push Press x 3,2,2,1 reps On the 2:30min B. 3 Sets Snatch Grip Bent Over Row x 3…