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WOD Blog
 | Mon, Dec 24 2018 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| METCON 12/24/18 | WARM UP 12/24/18 | TRAVEL WOD 12/24/18 |
METCON 12/24/18(Reps, Rx+, Rx2, Rx3) 12 Min AMRAP: 24 Machine Calories 24 Wallballs (20#/10'-14#/9') 24 Pull Ups Goal: 180+ Reps (12 Wallballs on Round 3) REST 2 Minutes 12 Min AMRAP: 24 Box Jumps (24''/20'') 24 Push Ups 24 DB snatch (50#/35#) Goal: 240+ Reps (3+24 Box Jumps) TOTAL GOAL: 420+ Reps Tip: Break the pull ups and push ups into small sets to avoid going to failure. On the other movements, just keep moving! Rx+: 30#/10'-20#/9', Sub CTB Pull Up, 30'/24', Sub KB Snatch 53#/35# Rx: As written Rx2: 14#/10-/10#/9', sub jump CTB, step ups allowed, sub incline push up on box Rx3: Sub Pushballs, sub ring row, 20''/16'', or see coach for further mods!
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