Warm Up
3 Rounds
1 Burgener
10 Cleans
10 Box jumps
100 JumpRope

Mats
Ladders

WOD
Free Lift

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD
10-1
Push Press 65/95
Cleans 65/95
Squats 95/115

Happy Memorial Day!
Take a moment to reflect on what this day is truly about.
Thank a person who served this country. Remember it is not about political beliefs, it is about a choice made by an individual to serve a country that yo can have the freedoms that you have.
Thank you to a few,
John Ellis
James Ellis
Bill Eure
Butch McCarthy
Michael Evans
Brad Wardlaw
Geoff Gill


If you are so inclined to try something new that is going on World Wide Today. Here is your Workout

MURPH
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Post Your Time or Thoughts

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck jumps

Mats
Ladders

WOD
20 Min
Run 100 yds
jog back 50
walk back 50
21 Air Squats
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Back Squat 5×5

WOD
100 Snatch Pull
100 Snatch
100 Snatch Press
100 OHS

Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×10
Clean 5×5

WOD
3 Rounds
21 Russian Swings
21 Pull Ups
400m

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD
150 Wall Balls
For Time

Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

OHS 5×5

WOD
20 Rounds
Pull Up Progression

Warm Up
5 Burgeners
Focus on form and explosion

Mats
Ladders
Box Jumps x 4 Lengths

Warm Up
800m

WOD
21-15-9
Push Press 65/45
Box jumps 24/20
SDLHP 24/20
jump Rope add a zero to the round number
Ball Slams 20/12