WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Thu, Apr 16 2020 |  |
 | Mon, May 25, 2020 at 7:00am MURPH heat 1 |
| Mon, May 25, 2020 at 8:00am MURPH |
| Sun, Nov 8, 2020 at 8:00am MURPH |
| Thu, Nov 26, 2020 at 8:00am Turkey Trot |
| Sat, Apr 24, 2021 at 8:00am Run for the Son 5K |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1182 days ago) |
| 041620 | W96D4 |
041620(Weight) 4 Rounds Cleans 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 4 Rounds Clean Pulls 3 @ 100% 3 @ 105% 2 @ 110% 2 @ 115% 3 Rounds Deadlifts 12 @ 60% / 10 @ 65% / 8 @ 70% 12ea TKE Squeeze 3 Rounds 10ea SL Hip Extension 12 Rolling Hip Lift to HS Curl
|
|
|
