Latest Blog Posts
“Murph” 05252013
Workout of the Day "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Scaled "Smurph" 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m RUn … [Read More...]
Friday 05242013
MWOD-Front Squat Front Squat Find your 1 rep max. 15 mins Establish a 1rm Sport-Squat Snatch Squat Snatch Find your 1 rep max. 15mins Establish 1rm Squat Snatch Memorial Day Murph on 5/25/2013! Support RWB Wod for Warriors and purchase a t-shirt! http://www.eventbrite.com/event/6543984233# … [Read More...]
Thursday 05232013
WOD A EVERY 1:30 x 10 total (5 each) A1. Strict shoulder press x 1,1,1,1,1 build to a MAX A2. Weighted pullup x 1,1,1,1,1 build to a MAX WOD B 800m run 50 Thruster (45m, 35w) 30 Burpees (to a plate) … [Read More...]
