Monday

Monday

Monday’s Work “MURPH” 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 or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile...
Saturday

Saturday

Saturday’s Work A. Every 2:00, 2 Power Cleans (pause :02 below the knee) x5 . 3 Rounds: Run 400m 3 Rope Climbs 15 KB Swings @2/1.5 pood 20 Hand Release...
Saturday

Saturday

Saturday’s Work A. Muscle Snatch—Work up to a heavy single, quickly B. EMOM 6: 1 Muscle Snatch + 3 OHS @ 85% of A . Partner WOD! AMRAP 20:00 15 Ball Slams 12 Box Jumps @24/20” 9 Toes to Bar -One partner runs 200m, while the partner accumulates reps, then...

Sunday

Ok SCF. We are pulling the plug on open gym tomorrow and we are going to start fresh Monday morning! The roads around town are crappy and we don’t want anybody getting hurt running off the road on the way to a workout. BUT… there’s a challenge! With...