![]() | Thu, Dec 22 2022 | ![]() |
![]() | Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
![]() | Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
![]() | Mon, May 26, 2025 at 8:00am MURPH |
![]() | Happy Birthday: Jeremy |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (4 days ago) |
| 12-22-2022 WARMUP | 12-22-2022 METCON | 12-22-2022 FINISHER |
12-22-2022 WARMUP(No Results Tracked) EMOM x 4 MINUTE AIR BIKE MIN 1 - :30 Arms Only/ :30 Legs Only MIN 2 - :40 Forever Pace (50-60 RPMS) MIN 3 - :40 Mod Pace (55-65 RPMS) MIN 4 - :40 Hard Pace (60-70RPMS) -Quick Transition- AMRAP x 3 MINUTES 20 Bunny Hops* 10 Tall Jumps** 20 Single Unders 15 Crunches *Mimic Single Under jumps. Feet together + upright torso + small jumps. **Mimic Double Under jumps. Same as above but jump higher. Practice absorbing into the ground and immediately springing back up! |