Sat, May 30 WOD

9am WOD

Posted in wod | Leave a comment

Fri, May 29 WOD

3 Rounds For Time

35 Wall Ball (20/14)

25 Box Jump (24/20)

- Ending With -

30 Power Snatch (135/95)

Posted in wod | Leave a comment

Thurs, May 28 WOD

4 Rounds Each For Time

40 Double Under

30 Plate Ground To Over Head (45/25)

20 OH Lunge (45/25)

Rest 1 Min Btw Rounds

 

 

Posted in wod | Leave a comment

Wed, May 27 WOD

3 Rounds For Time

20 KB Snatch + KB Thruster (53/35)

15 T2B

400m Run

* KB Snatch + KB Thruster = 2 Reps. You’ll Do 20 Reps For Your Left Arm and Right.

 

Posted in wod | Leave a comment

Tues, May 26 WOD

16 Min AMRAP

100m Run

5 Power Clean (135/95) ; (185/115)

8 Burpee Over Bar

Rest .30 Sec Between

IMG_454300791

 

Thanks for everyone who came out for Memorial Day Murph!

 

 

 

 

Posted in wod | Leave a comment

Mon, May 5 WOD

Memorial Day Murph!

At 9am we’ll start warming up. We’ll break everyone into heats if need be. How we’ll run it will be explained when everyone shows up. If you have a 20lb vest feel free to bring it!

Post WOD we’ll start grilling Burgers and Dogs. Feel free to bring a side/drinks to share! If your wanting a different meat you can bring it and we’ll grill it up for you. We’ll start shutting down around 2pm.

Hope to see everyone tomorrow!

If your able you can Register for the Lt. Michael P. Murphy Memorial Scholarship Foundation.  You’ll get a 2015 Murph Tee and help an important cause. More info can be found in the link above.

Posted in wod | Leave a comment

Sat, May 23

9am WOD

_____

Monday, May 25 Memorial Murph will be help at the Loveland Location at 9am. All other classes in Fort Collins will be canceled.

We’ll be going off in heats and we’ll be hanging out and BBQ’ing after Murph! Please bring a side to share. NorCo will be providing Burgers and Dogs for everyone. If you do want a different meat your welcome to bring it and we’ll grill it up for you. Hope to see everyone there!

Posted in wod | Leave a comment

Fri, May 22 WOD

Complete For Time:

50-40-30-20-10 Reps

Sit Up

10-8-6-4-2 Reps

Power Snatch (135/95) ; (165/115)

* Alternate 50 Sit Up then 10 Power Snatch to 40 Sit Up then 8 Power Snatch and so on *

Posted in wod | Leave a comment

Thurs, May 21 WOD

15 Rounds

1 Min AMRAP

5 Pull Up

10 Push Up

15 Squat

.30 Sec Rest Between Rounds

* We won’t squat on Friday. I promise…. *

Posted in wod | Leave a comment

Wed, May 20 WOD

15 Min AMRAP

KB Swing (53/35) ; (70/53)

Games Box Jump (24/20)

Squat ; Pistol (each leg)

* Start with 1 rep each then increase to 2, 3, 4, 5 and so on for as many as you can get *

Posted in wod | Leave a comment