| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Thu, May 18 2023 |  |
 | Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
| Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Pam & Allan |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (5 days ago) |
5-18-2023 METCON(Time, Rx2, Rx3) COMPLETE 3 ROUNDS FOR TIME OF: - 15/12 cal airbike - 20 medball clean INTO wall ball - 15/12 cal airbike * Rest 2 minutes between rounds Rx: 20/14 Rx2: 16/12 Rx3: 12/10 SCORE: Total time to complete all rounds GOAL: Less than 18 minutes NOTES: This workout has two-minute rests between rounds, so make sure to take advantage of them! Go fast on the bike and push to be done in 1:00 minute or less. Going fast does not mean letting your efficiency go out the window. Maintain good bike posture (chest up tall, move the arms and DON'T rotate that torso back and forth) as you get these done with intensity. New movement ALERT! We've got a medball clean right into the wall ball. This is gonna be a spicy twist on the old-fashioned wall ball, adding in the dynamic of having to bring the ball back down to the floor and completing a med ball squat clean before throwing that ball to the target overhead every rep. Take your time on these if they feel strange and choose a weight that isn't going to take you for a ride as that ball comes back down from the wall and to the floor for the next rep. Slow is smooth, smooth is fast!
|
|
|
