Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend. Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups For score *3 snatches...Read More
Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience. Endurance: 4-3-2-1 minutes: Row Bike Ski For max calories Post results and experiences in the commentsRead More
Conditioning: 9 Thrusters (135/93) 30-ft Single arm dumbbell overhead lunges (70/50) 9 Burpee broad jumps (5/4′) 30-ft Single arm dumbbell overhead lunges (70/50) 2 Rounds for time* (7:00 cap, Monster Games has 5:00 cap) *WOD courtesy of 2026 Monster Games †Levels: Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell Beginner/70+ Scaled: 7 thrusters (95/63)...Read More
Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93) For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise. …Rest 5:00 (20:00 on the clock),...Read More
Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/20) @ (10/9′) 2 Calories skied For score *Add two reps to each exercise every round …rest 3 minutes and then… As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower...Read More
Conditioning: 21-15-9 rep rounds of: Calories biked Double dumbbell thrusters (2 x 50/35) Abmat butterfly sit-ups For Time (10:00 cap) †Levels: Intermediate/70+ Advanced: Same rep counts; (2 x 40/30) dumbbells Beginner/70+ Scaled: 18-12-9 reps, (2 x 35/25) dumbbells Strength: On a 2:00 clock: 5 Box* back squats 8 Sets for max load *Box...Read More
Conditioning: 800m Run for time …Rest until 10:00 on clock and then… 5 rounds of: 10 Kettlebell swings (97/62) 20-ft Handstand walk 15 Wall-ball shots (25/20) @ (10/9′) 20-ft Lunges For time Post results and experiences in the commentsRead More
Murph Day crew! Strong work everyone! Get your 3-person team together and join us this Saturday for “1776”! Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation* 2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1 lb...Read More
