Memorial Day Murph

Monday May 25th is Memorial Day. We will be open from 7-12 that day only and the workout will be Murph. We will begin workouts at 15 min after the hour every hour. The last heat will start by 11:15. Please don’t show up after that and expect to workout. Murph is...

Warm Up 5/25 – 5/31

400 m Run 25 PVC Pass Throughs 30 Plank Transitions 20 Leg Swings 50 ft Walking Lunge w/ Instep Stretch 15 Slam Ball (Heavy) 20 Scooter Half Circles

Dirty Dozen

Partner WOD: 4 Rounds for Time 12 Burpees 12 KBS 72/44 12 DL 185/135 12 Pull Ups 12 KB Squats 72/44 12 Calorie Row 12 HSPU 12 Toes to Bar 12 Wall Ball 20/14 12 Box Jumps 12 Man Makers 45/25 12 Sit Ups Alternate Exercises and then switch after each complete...

Complex KB Complex

Strength: Shoulder Press 10 x 2 @ 85% Skill: 20 KB Clean/Press/OH Lunge Each Side WOD: 21, 15, 9, 15, 21 Calorie Row BB Ground to Overhead 95/65