Sunday morning WODs...and Monday's schedule

May 23, 2015

Here are your Sunday morning WODs!  Then get ready for Memorial Day MURPH on Monday!


***REMINDER*** There will be only ONE CLASS on Monday at 8am!  We will be closed after the 8am class is over for the remainder of the holiday.


Sunday May 24, 2015


Endurance WOD (9am)


Well it is no secret that we will be doing lots of running on Monday for Murph so we’ll lay off the running today…rowing and jump rope it is!


Part A)

2000m Row

200 Singles

2 Lengths Bear Crawl


Part B)

1000m Row

100 DUBs (sub 200 singles)

2 Lengths Burpee Broad Jumps


Part C)

500m Slam Ball Run 20/30

50 Slam Balls

5 Over-the Slam Ball Burpees



CrossFit (10am)




Work up to a heavy set of 5 Bench Press




20 min. AMRAP

5 Power Cleans 75/115

5 BTN Split Jerks 75/115

10 Over-the-bar Squat Thrusts

10 Floor Wipers 75/115


Must complete 1000m of running or rowing at coach’s discretion…stay tuned ;) 





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