WODs

                    “Murph” For time: Run one mile 100 pull-ups 200 push-ups 300 squats Run one mile Michael Patrick Murphy (May 7, [...]

Strength: Strict press 5×5 Then, perform the following partner WOD for 15 minutes: Partner A performs as many SDHP with a kettlebell (24/16k) as possible while Partner B does 10 burpees and [...]

Strength: Front Squat 3-3-3-3-3 Then, as many rounds as possible in 15 minutes of: Sit-up Flutter kick Leg lever On the first round, start with one rep of each move.  The second round should have [...]

Complete for time:     800m Medicine ball carry (20/14lb)     25 Pull ups     15/15/15 Tsunami ropes     50/50 Sledgehammer swings     25 Wall Balls     100m Lunge with plate overhead (45/25lb) … [...]

Strength: Overhead squat 3-3-3-3-3 Then, five rounds for time: 10 Overhead squats (95/65lb) 10 Push-ups with hand release 10/10 One-arm kettlebell swings (24/16k)

For time: Ten rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats) 21-15-9 of Power clean (135/95#) and grasshoppers Run 1 mile  

Strength: 3×5 Cleans AMRAP 15min 5 Power Cleans (165/105#) 9 Box Jumps (30/24″) 200M run                           [...]

3 or 5 rounds of 5 min of work and one minute of rest in a “Fight Gone Bad” format KB Swings (24k/16k) Abmat/GHD sit-ups DB Thrusters (35/20#) Pull Ups Burpees

Skill: Medicine ball cleans and med ball clean to wall ball combo Then, partner up… for 15 minutes – one partner will perform as many med ball cleans to wall ball combos (no [...]

Strength: Back squat 5×5 Then, as many rounds and reps as possible in 15 minutes of: 21 Thrusters (45/35lb) 15 Kettlebell swings (24/16k) 9 Chest-to-bar pull-ups         [...]