Workout of the Day

/Workout of the Day

Friday May 26th, 2017

Memorial Day Murph is Monday at 9am only! Bring a friend!

8 min Amrap

8 Box Jump Overs
9 Pushups
10 Stiff legged DL 35/55#

Rest 2 minutes

6 min Amrap

6 Box Step-Ups 35/55#
7 Plyo Pushups
12 Flutter kicks

Rest 1 minute

4 min Amrap

10 DB Thrusters 35/55#
:30 sec plank hold

By | May 26th, 2017|Boot Camp WOD, CrossFit WOD, Workout of the Day|Comments Off on Friday May 26th, 2017

Thursday May 25th, 2017

Remember to bring a friend Monday for Memorial Day Murph!

Bri’s Birthday Wod! Happy Birthday!

EMOMx14

Odd: 2 Power Cleans 135/185#, modify load to suit but it should be heavy

Even: 30 Dubs

Rest until minute 16:

Emomx6

Minute 16: 8 Lateral bar over burpees

Minute 17: 15 Hollow Rocks

So on and so forth for 6 minutes

By | May 25th, 2017|Boot Camp WOD, CrossFit WOD, Workout of the Day|Comments Off on Thursday May 25th, 2017

Wacky Wednesday May 24th, 2017

Get ready for “Memorial Day Murph”. We will have only one session at 9am and you may BRING A FRIEND!

BUT TODAY IS “WACKY WEIGHTLIFTING WEDNESDAY”

Find a 20 rep Max on a……………..

BackSquat

Rest as needed: then hit

Strict Shoulder Press 10×3
Push Press 7×3
Push Jerk 5×5

By | May 24th, 2017|Boot Camp WOD, CrossFit WOD, Workout of the Day|Comments Off on Wacky Wednesday May 24th, 2017