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WOD Blog
 | Sat, Apr 20 2019 |  |
 | 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 (628 days ago) |
| PARTNER WOD 4/20/19 | WARM UP 4/20/19 | 10AM WEIGHTLIFTING 04/20/19 |
PARTNER WOD 4/20/19(Calories, Rx+, Rx2, Rx3) w/ a Partner: 25 min AMRAP: Partner 1: 150 m Farmers Carry (50#/55#-35# pair) 15 DB/KB Deadlifts (50#/55#-35# pair) Partner 2: 15 Bodybuilders Machine Calories AMCAP When partner 1 finishes a round the team performs 20 partner sit ups (20#/14#) before switching stations. Score is total number of machine calories. In mixed gender teams use the female weight for medball. Tip: Set small goals for yourself on the machine calories to stay mentally invested in the workout. Try to complete your farmer's carry unbroken each time. Purple Rx+: 70#/50#, 30#/20# Blue Rx: As written Orange Rx2: 35#/20# pair, 14#/10# Yellow Rx3: 20#/12# pair, 10#/6# White MODWOD: bodybuilder to box, Sub regular sit up, 10 each partner OR see coach for MODWOD.
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