WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Thu, Oct 8 2020 |  |
 | 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 |
| Mon, May 31, 2021 at 9:00am MURPH |
| Sat, Oct 9, 2021 at 8:00am Apple Festival 5K Run |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1182 days ago) |
10082020(Weight) 2 Rounds: 1 minute Weighted Plank 15yd Spiderman Crawl 10ea External Rotation off knee 5ea Bull Dog Circuit 5 Broomstick Jumps 3 Rounds: 10ea Paloff Press 10ea Side plank band Pulls 20 V-Ups Clean & Jerk 2 Rounds: 1 @ 55% / 1 @ 60% / 1 @ 65% / 1 @ 70% / 1 @ 75% / 1 @ 80% / 3 @ 85% Clean Pulls: 3 @ 90% / 3 @ 95% / 3 @ 100% / 3 @ 105% 15-12-10 Seated DB French Press BB Reverse Curls 4 Rounds: 800m Run
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