Monday: Happy New Year!! One class only at 10am TEAM MURPH Tuesday: Strength: 4 Squat Cleans EMOM (10min) WOD: 12 min AMRAP 100m Run – 10 Burpees 200m Run – 10 Burpees 300m Run – 10 Burpees 400m Run – 10 Burpees Wednesday: WOD: 10 DB Snatches 100m Run 1 Sled Push 10 TTB 8R4T […]
January 1 – January 6, 2018 Read More »
Monday: Merry Christmas!!! CLOSED! Tuesday: WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Wednesday: WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit Ups 70 Burpees for time… Thursday: WOD: “Death” Odd Couple: Thrusters/Pistols Then Death by DU 5-10-15-20 Death
December 25 – December 30, 2017 Read More »
Monday: WOD: “Oblivious” 5 Squat Cleans 20 KBS/200m run/2 rope climbs 20 min AMRAP Tuesday: WOD: “Sally UP!” Backsquat FUN! HSPU/STRICT PULLUP WORK ROWING AND RUNNING Wednesday: WOD: “Sweet Sixteen” 200 Single Unders 16 WB: Men’s 20# / Women’s 14# 16 Pull Ups 16 Sit Ups 5R4T Thursday: WOD: AMBAP/AMMAP as many burpees as possible
December 18 – December 23, 2017 Read More »
Monday: WOD: “Diane” Odd Couple Bench Press/ Double unders then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday: WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Run 1 mile or 2k Row for time… Wednesday: WOD: 10 KBS: Men’s 50# / Women’s 35#
December 11 – December 16, 2017 Read More »
Monday: WOD: BUY IN: 500M ROW; 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T CASH OUT: 10 HSPU UNBROKEN Tuesday: WOD: Odd Couple Front Squats/Turkish Get Ups 10DB SNATCH; 25 Situps 20 GOBLET SQUATS/60 DOUBLE UNDERS 3R4T Wednesday: WOD: “BEYONCE” 7 Burpees 11 Overhead
December 4 – December 9, 2017 Read More »