jdh6270Jun 91 minThursday, June 9, 2022A. For time Run 600m 45 Push Press @ 75#/55# 45 Sumo deadlift high pulls Run 400 30 Push Press 30 Sumo deadlift high pulls Run 200m 15...
jdh6270Jun 81 minWednesday, June 8, 2022A. Take 15-20 min to find a 1 rep Back Squat B. 3 rounds for time 15 handstand push-ups 20 DB hang clean & jerks 50,35 75 double unders...
jdh6270Jun 71 minTuesday, June 7, 2022A. In 15 minutes complete 3 sets of the following A1. 8 Pendlay rows @ 30X1 @ 115#/75# A2. 16 DB by side forward lunge @ 50#/35# per hand...
jdh6270Jun 61 minMonday, June 6, 2022A. 1.1 Power Snatch + 2 Hang Power Snatch Every 1:15 x6 sets building load from 95#/65# to a tough set for the day B. 13 minute AMRAP Run...
jdh6270Jun 41 minSaturday, June 4, 2022AMRAP with partner 25 min 400m run together 30 wall ball 30,20 200m farmers walk 70/h, 53/h; every drop, 15 synchro air squats 100 double...
jdh6270Jun 31 minFriday, June 3, 2022A. EMOM 8 min 1 Clean Pull + 1 Power Clean below the knee + 1 hang power clean building load from 135#/95# to a tough set for the day B....
jdh6270Jun 21 minThursday, June 2, 202210 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 push-ups 25 Double unders or 25 single unders Cashout with 50...
jdh6270Jun 11 minWednesday, June 1, 2022A. Back squat build to a moderate set of 3 for the day in 15 min or less B. For time 30 Back squats @ 135#/95# 30 toes to bar Run 400m 20...
jdh6270May 311 minTuesday, May 31, 2022A. EMOM 12 minutes Min 1: 7-10 Dual DB hang clean and jerks @ 50#/35# per hand min 2: Bike 10/8 cals min 3: 3-5 wall walks AFAP B. 6...
jdh6270May 301 minMonday, May 30, 2022 Memorial Day“Murph” For time Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile Wear a 20# vest Please scale this appropriately and make sure...
jdh6270May 281 minSaturday, May 28, 2022We will have 3 heat times for Murph on Monday, May 30……8am, 8:45am, 9:30am. We will not have a group warmup, so please ready to go when...
jdh6270May 281 minSaturday, May 27, 2022For Time w/ partner 800m partner run 200 double unders/ partner holds wtd FLR 45,25 40 Hang Cleans 155,105 80 burpee box jumps 24,20 40...
jdh6270May 271 minFriday, May 27, 2022A. 5 rounds for time Run 200m 12 thrusters @ 95#/65# 3 wall walks B. 3 sets for quality 15 DB lateral raises 15 DB hammer curls Masters...
jdh6270May 261 minThursday, May 26, 2022***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes....
jdh6270May 251 minWednesday, May 25, 2022***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes....
jdh6270May 241 minTuesday, May 24, 2022A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60...
jdh6270May 231 minMonday, May 23, 2022A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the...
jdh6270May 211 minSaturday, May 21, 2022AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works...
jdh6270May 201 minFriday, May 20, 2022Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day...
jdh6270May 191 minThursday, May 20, 2022For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds...