Warm-Up 2 Minute Bike or Row 3 Sets: 100 Meter jog:15 Front ring support hold10 Pineapple pickers:15 HS or plank hold Strength/Skill 4 Sets: Strict HSPU or Seated Press x 5Supine barbell row x 10Ring push-ups x 10 WOD For time: 400 Meter run40 Deadlifts 135/9530 Toes-to-bar20 Front squats 135/95Read More
Murph Saturday – 8:30 & 10:00 am Closed Sunday & Monday Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges:15 Squat hold10 Pineapple pickers:15 Bar hang Strength/Skill EMOM for 24 Minutes Station 1 High hang snatch x 3 reps 95/65Station 2 Farmer carry x 100 meters 53/35Station 3 Bike x :30...Read More
Take a minute to nominate us in this year’s Best of South Kitsap HERE Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 @70% WOD 3 sets for max reps: 1:00 Burpee box step-overs 24/20:30 Rest1:00 KBS 53/35:30 Rest1:00 Strict pull-ups:30...Read More
Murph this Saturday 8:30 & 10:00 am Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks5 Single arm DB deadlifts/arm20 Single-unders Strength/Skill Back squat 4-4-4-4 @ 80% WOD For time: 100 Double-unders50 Alternating Db snatches 50/35100 Double-undersRead More
WOD Teams of two, one person working at a time: 40 Partner medicine ball sit-ups 20/14200 Meter run50 Thrusters 95/65400 Meter run50 Hang power cleans 95/65800 Meter run40 Partner medicine ball sit-upsRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges10 KB deadlifts Strength/Skill 5 Sets: Power clean x 3 reps WOD For time: 30 Calorie Bike20 Box jumps or step-ups 24/2020 KBS 70/5330 Calorie SkiRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders:15 Front ring support hold10 Pineapple pickers:15 Bar hang Strength/Skill 4 Sets: HS walk x max distance or Wall walks x 3Supine strict pull-up x 5-10Ring push-ups x 10 WOD For time: 25-15-5Toes-to-bar75-50-25Double-unders Compare to: 3/19/2024Read More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Air squats:15 Squat hold10 Pineapple pickers:15 Plank or HS hold Strength/Skill EMOM for 30 Minutes Station 1 KB Goblet squat x 7 70/53Station 2 Single arm farmer carry x 100 meters 70/53Station 3 Row x :30 Max calories Score = row caloriesSwitch farmer carry arm at...Read More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through50 Meters running high knees50 Meters skipping high knees10 Single arm db press/arm Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD 4 Rounds for time: 400 Meter run12 Power snatch 95/6512 Burpees over the barRead More
