workout of the day
05.01.2023
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of
4 pull ups
8 push ups
12 air squats
05.19.2022
WOD- from
#bearkomplex
"Murph EMOM"
EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats
running
4 x 200m with a vest or not
Rest is 1:1
11.25.2021 Partner WOD Classes 8 and 9am
Turkey Special
With a partner for time:
Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike
*Alternate rounds with your partner
40 Minute Time Cap
05.30.2020 Hero WOD Saturday
At Home WOD
"10 for 10"
10:00 AMRAP
can be done with one or two dumbbells or a barbell 95/65 75/55
2 power cleans
2 squat cleans
2 front squats
2 shoulder to overhead
2 bar facing burpees
Hero WOD Saturday
Granite Mile
4 rounds
10 tire flips
100m farmer carry 2 x 25 DBs
10 push ups
100m farmer carry
10 squats
100m farmer carry
20 sledge hammer strikes
100m farmer carry
Background: This hero workout is dedicated to the nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona's history.
09.19.19 'Run Farmer Run'
WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light
07.21.19 Beach WOD
4 rounds for time
50′ Jog forward + back pedal
15 air squats
50′ Shuffle down and back
10 Push ups
swim 100 m- back and forth in the marked area twice