Monday, May 31, 2021

Rest Day

 Take time today to remember those who have fallen to protect our freedoms



Sunday, May 30, 2021

Rest Day

Saturday, May 29, 2021

Rest Day

Friday, May 28, 2021

WOD


 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
Post time to comments.

Image result for lt michael murphy

Thursday, May 27, 2021

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

Wednesday, May 26, 2021

WOD

 Strength

Sumo Deadlift

9-7-5-3-3

Post loads to comments:

 

Tuesday, May 25, 2021

WOD

AMRAP in 20 minutes of:

 Row 500m

8 Man Makers 25lbs/15lbs

Post time to comments:

Monday, May 24, 2021

WOD

 

50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Sunday, May 23, 2021

Rest Day

Saturday, May 22, 2021

Rest Day

Friday, May 21, 2021

WOD

 3 Rounds of:

Run 300m

20 Pull ups

20 Hand Release push ups

20 Sit ups

20 Squats

 Post time to comments:

 


Thursday, May 20, 2021

WOD

 Back Squat

9-7-5-3-1

Post loads to comments

Wednesday, May 19, 2021

WOD

 For Time

 Row (Calories)

40-30-20-10

Burpee 

10-8-6-4

Hang Power Snatch, 95/65

10-8-6-4


Tuesday, May 18, 2021

WOD

 As Many Rounds as Possible in 15 minutes of:

20 Wall Balls

10 Toes to Bar

8 Box Jumps

Post number of rounds to comments:


Monday, May 17, 2021

WOD

8 Rounds for time of:

6 Pull ups

6 Power Cleans115/75lbs

6 Toes to Bar

Sunday, May 16, 2021

Rest Day

Saturday, May 15, 2021

Rest Day

Friday, May 14, 2021

WOD

 Complete a 20 min run, carry a weighted ruck if you have one.

Post the distance covered.

 

Thursday, May 13, 2021

WOD

 For Time:

20-16-12-8

Single arm KB Snatch (alt)

Sit up

Double Under


Wednesday, May 12, 2021

WOD

 Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

Tuesday, May 11, 2021

WOD

 Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

Monday, May 10, 2021

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

Alternate workout

For Time:
Buy in Run 400m
Then
5 Rounds for time of:
40 Squats
30 Walking Lunges
20 Push Press, Back pack, something heavy

Buy out Run 400m
Post time to comments:

Sunday, May 9, 2021

Rest Day

Saturday, May 8, 2021

Rest Day

Thursday, May 6, 2021

WOD

Run 800m 

then

 7 Rounds for time of:

10 Pull up

20 Push ups

30 Squats

then

Run 800m

Wednesday, May 5, 2021

WOD

 3-3-3-3-3

Shoulder Press

Push Press

Push Jerk

Post load to comments:

Monday, May 3, 2021

WOD

 10 Round for time of:

15 Burpees

15 cal Row

Sunday, May 2, 2021

WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

Post number or rounds to comments:

 

Saturday, May 1, 2021

Rest Day