WOD "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run **In memory of Navy Lieutenant Michael Murphy, 29, of [...]

WOD Go Through Cycle 3 Times For Reps: AMRAP In 3 Minutes: 20 Double Unders + 4 DB Snatch 20 Double Unders + 8 DB Snatch 20 Double [...]

Nothing can be done except little by little. Charles Baudelaire WOD 5 Rounds For Time With Rest: 10/10 Single Arm DB Push Press 20 Alternating Pistols [...]

WOD For Time: 1 Mile Run 40 Sit-Ups 40 Russian Swings 40 Burpees 1 Mile Run

A.) Front Squat 10-10-10-10-10 **If you don't have a Barbell then use a heavy object in the Front Rack Position B.) For Time: 40-30-20-10 Single Arm [...]

For Time: Buy Inn: 100 Double Unders 10-9-8-7-6-5-4-3-2-1 SDHP (KB or OO) Push-Ups Cash Out: 100 Double Unders **Scale DU’s to 200 singles for buy in [...]