May 31, 2017

Thursday | June 1

Core Conditioning: 5 rounds NOT for time of: 20 GHD Press 20 Weighted Hip Extensions WOD: 21-15-9 reps, for time of: Box Jump, 30/24 in Burpee […]
May 30, 2017

Wednesday | May 31

Strength: Back Squat 5×4 at 75% 1RM WOD: 3 rounds for time of: 10 Double Kettlebell Front Rack Box Step-ups, 53/35 lbs, 24/20 in 50 Double […]
May 29, 2017

Tuesday | May 30

Strength: Sumo Deadlift 3-3-3-3-3-3 WOD: Complete as many rounds as possible in 12 mins of: 15 Row Calories 10 Kettlebell Swing (American)s, 53/35 lbs
May 28, 2017

Monday | May 29

WOD: Murph For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of […]
May 26, 2017

Saturday | May 27

Skill: Rope Climb Double Under WOD: Complete as many rounds as possible in 16 mins of: Single Arm Dumbbell Overhead Walking Lunge, 55/35 lbs, 50 ft […]