For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters
2017 06 04
2017 06 02
For Time 30/21 Calorie Assault Bike 20 Box Jump Overs (24"/20") 10 Power Snatches (135#/95#) 20 Box Jump Overs (24"/20") 300 Meter Sprint
2017 06 01
"Death By" Thruster EMOM until failure 3-6-9-12-15-18.... (135#/95#) Rest 2 min "Death By" Burpee EMOM until failure 3-6-9-12-15....
2017 05 31
For Time 50-40-30-20-10 Double Under Sit Up 500-400-300-200-100 Meter Run after each set of sit ups
2017 05 30
2017 05 29
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on…
2017 05 28
TEAMS OF 3 For Time Row 2,100 M (intervals of 100 m each) Bike 180 Calories (10 calories each) 300 Wall Balls (20 wall balls each) [20#/14#]
2017 05 26
We are CLOSED as coaches are heading down for regionals in Del Mar today. But will be open for normal times tomorrow and OPEN Monday at 10am for our annual Memorial Day MURPH Workout. Here is a fun at home wod you can do. EMOM 20 MIN 10 burpees +…
2017 05 25
AMRAP 20 MIN 20 KBS (53#/35#) 40 Double Unders 1 Power Clean (ascending in weight each round)
2017 05 24