May 2024

For Time: (35min cap) 400m Run/Row or 1k Bike 20 Dumbbell Snatch (Right arm) 10 Dumbbell Push-up (Left arm) 20 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10 10 Dumbbell Push-up (Right arm) 20 Dumbbell Snatch (Left arm) 800m Run/Row or 2k Bike 40 Dumbbell Snatch (alt arms) 20 Dumbbell Push-up (Left arm) 40 […]

Hang Power Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar 10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty Girls V2” 3 Rounds For Time: (21min cap) 50

1 1/2 Deadlifts E3MOM 5 Sets x 5 – 1 1/2 reps @ 50-75% **1 1/2 reps = full deadlift to extension; lower to top of knee, lift to full extension, lower to floor = 1 rep** 2min AMRAP: 10 Deadlifts 135/95 RX+155/105 MRX 115/75 200m Run/Row or 0.5k Bike Max Deadlifts Rest 2min Add

Split Jerk Build Up E2MOM 8 – 4 – 3 – 2 – 1 – 1 For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Split Jerk (alternating feet) 115/75 RX+135/95 MRX 95/65 1 – 2 – 3

Team Row or Bike Races For Time: (15 min cap) Partner 1 – 30/25 Calories – Partner 2 – 30/25 Calories Partner 1 – 25/20 Calories – Partner 2 – 25/20 Calories Partner 1 – 20/15 Calories – Partner 2 – 20/15 Calories Partner 1 – 15/12 Calories – Partner 2 – 15/12 Calories *Only

Recovery and Rest All Classes Cancelled Today. Enjoy Memorial Day!

Recovery and Rest All classes are cancelled today. Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300 Squats RX+ 20/14lb Weight Vest 1 Mile Run RX+ 20/14lb Weight Vest In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead HERO WOD “DT” 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85lbs 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy

50cal Row/Bike For Time: (6min cap) Main Site WOD (RX+) 10min AMRAP: 50 Dumbbell Snatches (alt arms) 50 Dumbbell Lunges (farmers, rack, or shoulder hold) Max Calorie Row or Bike Dumbbells = 50/35lbs RX+75/50lbs MRX 35/20lbs 8min Isometric Challenge 1min Bar Hang 1min Barbell Hold Overhead 1min Dead Bug Hold 1min High Plank Hold 1min