Latest Wods

"Murph"
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

For Time:
90 Cal. Assault Bike
45 Deadlifts (275/185)

Front Squat (5x2)
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Every 4 mins (5 rds)
10 Power Snatch (95/65)
60 yard Sled Push (45/25)
10 OVHS (95/65)
* Reps have to be UNBROKEN or round does not count *
record each rd

5 rds
30/20 Cal. Assault Bike
25 Push Ups
25 Ring Rows*
* for the ring row, set feet directly underneath pull up bar. Top of the ring should line up with the arm-pit.

Shoulder Press (3x10 @60%)
Every 2:30
Teams of 2
12 min Amrap
3-6-9-12-15. . . .
Box Jump Overs (24/20)
DB Hang Clean and Jerk (50s/35s)
Partner 1 completes the 3's,
Partner 2 completes the 6's
Continue to alternate rds for 12 mins

For time
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpee to Bar (6in)
400m Run
45 T2B
400m
60 Wall Balls (20/14)
400m
75 KB Swings (53/35)
*25 min Time Cap*

10 Rounds:
30 Double Unders
5 Deadlifts (135/95)
5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes

"Triple 3"
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

Shoulder Press (1,1,1,1,1,1,1)
Heavy 1
Teams of 2
80 Cal. Bike Erg
27 Partner Deadlifts (365/255)
60 Cal. Bike Erg
21 Partner Deadlifts (365/255)
40 Cal. Bike Erg
15 Partner Deadlifts (365/255)