top of page
Search

Tuesday May 23rd WOD

HAPPY 55TH BIRTHDAY TO EVERYONES FAVORITE 5AM'ER !! HAPPY BIRTHDAY MISTY! HOPE YOU ENJOY YOUR DAY AND BDAY WOD!!!!


MEMORIAL DAY MURPH IS SATURDAY MAY 27TH! SIGN UP ON ZENPLANNER FOR 8AM OR 9:30 START TIMES! PIZZA PARTY TO FOLLOW! THE GYM WILL BE CLOSED ON MONDAY MEMORIAL DAY MAY 29TH.












STRENGTH: Front Squats

1x10 @ 60%

1x10 @ 65%

1x8 @ 70%

1x8 @ 75%


Conditioning: 15min AMRAP

500 m Run

2 Muscle Ups/ 4 pull ups

3 Heavy Hang Powe Cleans (185/155)(165/135)(145/115)

55 Dubs

72 views0 comments

Recent Posts

See All

Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

bottom of page