Strength: 3 Sets of - 15 Cal Row 20 Unbroken Deadlifts *Score is weight used for deadlifts and time to complete both the Row and Deadlifts each round. There is a 4 Burpee penalty every time you drop the bar on the deadlifts. Rest as needed between rounds.* Metcon: AMRAP X...
Read MoreMetcon: 4 Rounds 10 Back Squats (155/225) 20 GHD Sit-ups/30 sit-ups 30 Wallballs (14/20 @ 9/10ft) *20 minute cut-off*...
Read MoreStrength: 5 x 4 Push-Press Metcon: 21-15-9 Hang Clean and Jerk (75/115) Box Jump Overs (20/24) *10 minute cut-off*...
Read MoreHope you all have a great Memorial Day! Memorial Day is a holiday to remember those that have fallen while serving this country, so make try to keep them in your thoughts while you go about your business today and especially while doing MURPH! "Murph" For time: -1...
Read MoreMetcon: 12 Shoulder to Overhead (105/155) 12 Front Squats (105/155) Run 400m 12 Shoulder to Overhead (105/155) 12 Front Squats (105/155) Run 200m 12 Shoulder to Overhead (105/155) 12 Front Squats (105/155) Run 400m 12 Shoulder to Overhead (105/155) 12 Front Squats (105/155) Run 200m *20 minute cut-off*...
Read MoreStrength: 6 x 3 Overhead Squats Metcon: 20-16-12-8-4 Toes 2 Bar OAA Dumbbell Snatch (45/70) *8 minute cut-off*...
Read MoreMetcon: 6 Rounds 25 Sit-ups 15 Cal Row 6 Clean andJerks (125/185) *20 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 10 Burpees Over the Bar Even- 10 Deadlifts Metcon: AMRAP X 8 minutes 4 Strict Handstand Push-ups 8 Pistols *At least 7 Rounds to Rx*...
Read MoreMetcon: 4 Rounds 30 Thrusters (65/95) 20 Chest 2 Bar Pull-ups 10 Dumbbell Power Cleans (35/55) *24 minute cut-off*...
Read MoreStrength: EOMOTM x 12 minutes 3 Squat Snatch Metcon: -Start w/ 100 Double-Unders- 21-15-9 Ring Dips Power Snatch (75/115) -End w/ 100 Double-Unders- *10 minute cut-off*...
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