Coke or Pepsi
June 10 , 2021 AMRAP 20 With a partner , alternate movements. Bike 10 cals 10 Deadlifts 185 / 125 10 burpees over the bar
Root Beer
June 9 , 2021 Back squat 10 – 3 – 10 – 3 – 10 – 3 – 10 – 3 Cash out AMRAP 10 Wall balls every break 20 situps 150 rep cap
Uncharted
JUNE 4 , 2021 AMRAP 2 run 100m – buy in then amrap in remaining 2 min … 2 burpees over bar 2 ground to overhead 95 / 65 Rest 2 min AMRAP 3 250 m run – buy in then amrap in remaining 3 min 3 burpees over the bar 3 ground to overhead
EMOM Row / Squat clean
June 3 , 2021 EMOM 20 Odd Row 15 / 12 cals Even 3 squat cleans – pick a heavy load that you need to do in singles without failing
EMOM Row / Squat clean Read More »
Deadlift Strength
June 1 , 2021 Deadlift 5 – 5 3 – 3 – 3 1 – 1 – 1 – 1 B. 12 min abs 1 min windshield wipers 1 min hollow hold 1 min situps 1 min rest 3 times through.
Murph
WOD 5 – 31 – 21 830 am class only , after the WOD , breakfast burritos will be sold at the gym provided by a POP – up tent by Taco Nick. There will be detailed ways to scale this Workout on the whiteboard. “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Dead or Alive
May 28 , 2021 Monday – Memorial Day Murph , 830 am class only. After the class at 10 am there will be $8 breakfast burritos provided by Nick. ” Honor those that paid the price for our Freedom”. Free Nutritional Zoom Call with LInda from the dunk tank Submit questions to a coach if
