Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutena...

Metcon (No Measure) 00:00 - 5:00 800m 5:00 - 10:00 50 air squats + 50 hollow rocks 10:00 - 15:00 150 DU or 300 singles 15:00 - 20:00 60 burpees 20:00...

WARM UP 2 rounds 10 perfect lunges 10 good mornings 10 air squats 10 chain breakers SWOD: Squat Snatch (6-5-4-3) WOD: Metcon (Time) Easy wod before Murph on ...

Warm-up 2 rounds 10 perfect lunges 10 inch worms 10 kips 10 arm circles 10 chain breakers 10 airsquats 10 pushups WOD: Metcon (- Rounds) EMOM for 20 minMin ...

Hero WOD Wednesday: “Coffey“ For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run ...

Warm-up 2 min jump rope 30 supermans 30 hollow rocks WOD: Metcon (Time) "Big Annie" 10-20-30-40-50-40-30-20-10 Double unders Sit-ups

Warm-up 2 min jumping jacks or row 2 rounds 10 air squats 10 pushups 10 sit-ups SWOD Back Squat (5 x2 at 90% or above ) 40 min cap Bench Press (5 x2 bench pr...

Warm-up 200m run 10 air squats 5 inch worms SWOD: Back Squat (25 min ) 5 sets of 3 at 85% or above At home 5x10 squats with what ever you have:) WOD: Metcon...

Warm-up 3 min jump rope 1 min plank 10 temp squats 10 perfect lunges 10 burps (half a burpee) 20 supermans SWOD: Metcon (Weight) 1 power snatch + 1 hang powe...

Warm-up 2 min jump rope or jumping jack 2 rounds 10 lunges 10 squats 10 pushups Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In hon...

Warm-up 3 min jumping jacks 10 burpees 10 lunges 50 supermans 30 good mornings Bench Press (5 sets of 3 at 85% of 1 rep max or above) At home sub floor press...

Warm-up 3 min jump rope 10 perfect lunges 10 good mornings 30 Supermans 20 Frankensteins 10 air squats 5 burpees 20 chain breakers 20 arm circles 10 sec hand...

SWOD: Clean and Jerk (1 rep max SQUAT CLEAN AND JERK) At home practice technique if you don’t have enough weight to test Or 5x10 kB/dB squat clean and jerk ...

SWOD: Squat Snatch (5x5 @ 60%) All sets at 60% or above At home if no barbell sub kB/dB one arm Squat snatch Or sub 4x10 thrusters with you have available W...

HERO WOD WEDNESDAY “Collin“ 45 min cap 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24" 12 Sumo-Deadlift High-Pull, 95# In honor o...

SWOD: Bench presst (5x5 ) All sets at or above 75% of 1 rep max At home sub 5x10 floor press with a kB or dB or 5x10 pushups SWOD: Back Squat (5x5 at 75 % o...

WOD MURPH PREP 3 rounds for time 400m run 25 pull-ups 50 push ups 75 air squats 400m run Wear a vest if you have one 20# Sub bent rows for pull-ups Sub 2 ...

SWOD: Clean and Jerk (SQUAT CLEAN AND JERK) DE-LOAD 4 sets of 5 at 40% of 1 rep max At home sub squat clean and jerk with a kB or dB if you have no barbell....

WOD: Metcon (AMRAP - Rounds and Reps) 10 min AMRAP 5 hand stand pushups 10 burpees 20 mountain climbers 40 double unders 80 singles or 80 jumping jacks WOD: ...

Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sni...