Back Squat  3,3,3,3,3 + HSPU Practice for 10 Minutes + AMRAP in 7 Minutes of: 10 Box Jumps   24"/20" 10 SDLHP   75#/53# 20 Squats [...]

5 Rounds 250m Row 25 Double Unders 25 Ab Mat Sit Ups + 3 Rounds 10 Press   75#/53# 15 Push Press 20 Push Jerks Post [...]

"Murph" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run Post time. Partition workload out as needed. Happy Memorial Day [...]

8:30AM - 10:00 AM OPEN GYM 10:00AM Free Class 75 Double Unders 30 Wall Ball 20#/14# 50 Sit-Ups 15 Burpees 800m Run 15 Burpees 50 [...]

4 Person Team Workout 2 Rounds 20 Calories Airdyne 30 Ball Slams 16#/12# 15 Power Clean and Jerks 95#/63# 20 Skater Plyos (Right and Left [...]

Thruster  3,2,1,1,1 + Weighted Ring Dip AMRAP in 4 Sets + 3 Rounds 30-20-10 KB Swings  53#-62#-70#/35#-44#-53# Knees to Elbows Box Jumps  24"-30"-36"/20"-24"-30" Post load, [...]

Level I 3 Rounds 20 Wall Ball  20#/14# 20 Double Unders 10 Burpees + 30 Power Snatch  45#/33# 30 Overhead Squats 30 Power Cleans 30 [...]

1-10 Ladder of: HSPU Pull Up Pistol + 3 Rounds 300m Row 20 V Sit Ups 30 KB Swings  53#/35# Post time.    

Bench Press  5,5,5,5,5 Weighted Strict Pull Up  AMRAP X 4 + 3 Rounds 30 Seconds All Out on Airdyne 10 Split Squat Jumps (5 ea. [...]

5 Rounds 400m Run 10 Pull UPs 20 Squat Jumps  45#/33# 30 Ab Mat Sit Ups 40 Double Unders Post time. Dear Members:  In a [...]