1:30 / Side Twisted Cross 2:00 4- Way Wrist Stretch-Then-Straight Through 20 Burpees1:00 HS Hold45 Double UndersStrengthFor Load, building: warm up first! Today will be weightlifting reps not metcon or crossfit reps which means NO BOUNCING the bar off your legs or using a stretch reflex to help you move more weight. Whats a stretch...Read More

Don’t forget Murph Hero Wod this weekend. You can do the entire things, half, TEAMS which we havent done before. The important thing is to show up! Heat timeMidnight Murph Saturday the 28th at 10pm- Big turnout for this every year! Sunday 5am to 8:30am ish.. start by 8:30 please Monday Memorial Day- Closed AMRAP...Read More

3:00 on a Machine, Then 3 Steady Rounds 25’ Duck Walk3 Explosive Broad Jumps10 In-place Light Reverse Lunge Steps 10 Hollow Rocks Theses waves take a long time to complete with proper warm up. Focus on weightlifting today! No weight vests, no wod. skill session after this lifting every week. Squat Clean and Split Jerk...Read More

Don’t look at todays workout and say poo poo on this. This is tough. there is enough bikes and enough rest time for everyone to use bikes Warm up-3 rounds 10 burpees 20 seconds bike – getting faster every round 5 pull ups to catch your breath WodEvery 3 minutes for 30 Mintues (10 rounds):10-:15...Read More

On a 7 Minute Clock Run 400m30 Jumping Lunges 20 Scap Pull UpsMax Freestanding HS Hold in Remaining TimeStrengthOn a 15 Minute Running Clock:Build to a heavy set of 2 Push Presses Wod200m Run10 Hang Power Cleans 115/75lbs 10 Handstand Push Ups200m Run10 Hang Power Cleans 115/75lbs 10 Handstand Push Ups200m Run10 Hang Power Cleans...Read More

Tampa bay games WodFor Wod 2 today you can cut these Murph practices a little short as the volume is way up there now or you can come in just for one or the other wod TBG Event 1: “Night Crawler”** dont panic we are doing this a little different. partners will switch out on...Read More

Teams 4- waterfall style- 10 rounds per person1 Mintues per machinebikerow skiRestAt completion 2 people on the team run 800 with a med ball while the other 2 members do alternating burpees.. when the running partners come back… switch spot and the burpee people go run and the running people do burpees 9am partner wod3...Read More

2 Rounds1:00 Air Bike1:00 Walking Lunges 200m Run10 A-frame Toe Touches Conditioning Test Every 4 Minutes for 28 Minutes (7 rounds) Ski Bike or row 15/13 calsRun 200m w/ 50/35lb DB, KB, plate, or sandbagRest remainder of each interval*score is slowest interval If the clock catches you, take 1 round off and count it as...Read More

20 Band Pull Aparts (perform 10 palms down, 10 palms up)-Then-3 Rounds4 Tempo Ring Rows4 Squat Box Jumps* 24/20″*Perform an air squat, jump onto a box 6/4 Calorie Air Bike Sprint Strength Every 4 Minutes for 12 Minutes (3 sets) 1 Max Rep Set of Push PressesRound 1: 75% 1RMRound 2: 70%Round 3: 65%Adjust weights...Read More

2:00 Banded Overhead Contract/Relax-Then-10 Burpees8 Hang Muscle Snatch 10 Burpees8 Power Position Power Snatch 10 Burpees8 Hang Power Snatch For 15 Minutes, Practice the following complex with perfect mechanics: 1 Power Position Power Snatch*1 Hang Power Snatch, Above Knee 1 Hang Power Snatch, at knee *After 3 sets, athletes may eliminate the Power Position portion of the...Read More