WOW #4

I guess we could call this one mini Murph as a WOW. 3:00 to complete: 400 m Run Max Rep Squats Your score will be your squats. The tie break will be your run time. I am open to some suggestions for exercises you guys would like to see come up in the WOW’s....

Memorial Day Murph

Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In...

Strength and Endurance WOD’s 5/27 – 6/2

Strength WOD’s: This is Max Load Testing Week. Tuesday: Clean, Shoulder Press Wednesday: Squat, Bench Press Thursday: Off Friday: Deadlift, Push Jerk Endurance WOD’s: #1. :90sec on / :90sec off, until form/pace deteriorates #2. 4:00 on / 3:00 off, until...

Warm Up 5/27 – 6/2

30 Cal Airdyne Bike 10 Scorpion Stretch 50 ft. Walking Lunge w/ Samson Stretch 2:00 Foam Roll / Mobility Work 15 Suitcase DL 15 Wall Ball

CrossFit Horse

This workout is a great partners workout. You will be challenging each other to work harder. Think of it as a bunch of mini competitions. This can be done in groups of 3 if needed. You all have that name on the board you are always looking at that’s close to...