| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Mon, Oct 9 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (5 days ago) |
| 10-9-2023 METCON | 10-9-2023 POST METCON ACCESSORY | 10-9-2023 MOBILITY |
10-9-2023 METCON(Reps, Rx2, Rx3) 5 SETS ON A 1:30 CLOCK: 30 plate hops 15 KB goblet squats Max steps KB walking lunges in the remaining time. – Rest 1:30 between sets. Rx: 45# plate, 70/53 Rx2: 45# plate, 53/35 Rx3: 25# plate, 26/18 INTENDED STIMULUS - At least :30 of lunges for 12+ steps per round. - The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges. - KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace. - Reduce plate height to keep moving quickly. - If you begin treating plate hops like box jumps with a step-off versus a hop off, scale to shuffle steps. - Scale KB load. - Scale to bodyweight walking lunges for deconditioned or very new athletes.
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