AMRAP 33
2000m Row
2 mile Bike
For row: 10m = 1 rep
For Bike: 0.1mile = 1 rep
3-5 mile Hike
Recommended trails
1. Palisade rim lower part.
2. Lunch loop
3. Holycross Miramonte
4. Mica Mine
5. Liberty Cap
6. Monument – Wedding trail
Post the total length (in miles) of the trail for the score
Happy Memorial Day!! We are running special hours for Murph Challenge celebrating Memorial day. We are open from 8:30am to 12:30pm today.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
(25min)
AMRAP 14
15/12 Cal row
15 OHS 115/85
15 Sit-up
AMRAP 30
100 Single Under
30 Overhead squat with a Broomstick
30 Sit-up
For both BOX and HOME WODs
10 80-yard shuttle sprints
Rest as needed between efforts.
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Post best and worst times to comments.
(35min)
4 Rounds of
AMRAP1 SB GTS 150/100
2 min Rest
AMRAP 16
4 TGU 50/35
8 SB Bear Hug Front Squat 150/100
10 Strict Knee to Elbows
4 rounds of
AMRAP 1 Turkish Get up @ 1Gal Water Jug
3 min Rest
Turkish Get up:
https://youtu.be/-_zTytmHM94
AMRAP 16
10 Bear Hug Large Water Jug Front Squat @ 5Gal Water Jug
10 Inverted Burpee
Bear Hug Large Water Jug Front Squat:
https://youtu.be/YaF3DPC7gks
Inverted Burpee:
https://youtu.be/M6_nkTKhaFY
For time,
20 Wall ball shots 10ft/9ft 20/14
20 Sit-ups
20 Box jump, 24/20″
20 Push-up
20 Clean 135/95
20 Double-unders
20 One arm DB Thrusters 50/35
20 Pull-ups
20 Overhead squat
20 Kettlebell swings 1.5/1 poods
20 Push press 95/65
20 Dips
20 Sumo deadlift high pull 95/65
20 Burpees
20 Back squat,135/95
20 Weighted sit-ups 50/35
20 Walking lunge steps
20 Deadlift135/95
20 Knees to elbows
20 Front squat 135/95
(45min)
https://youtu.be/0TINZMbgoak
Compare to 6/23/18
For time,
20 Water Jug Thruster @a pair of 1Gal water jug
20 Sit-ups
20 Tuck Jump or Box Jump if you have a box or any strong object to jump up to
20 Push-up
20 Double-unders
or 40 Singles
20 One arm Water Jug Thrusters @5Gal Water Jug
20 Broomstick Overhead squat
20 1-Arm Water Jug Snatch @1Gal Water jug
20 Push press @a pair of 1Gal Water Jug
20 Chair Dips
20 Sumo deadlift high pull wit a Broomstick
20 Burpees
20 Bear hug front squat @5Gal Water Jug
20 Weighted sit-ups with a 1Gal water jug on the chest
20 Walking lunge steps
20 1Arm Water Jug Deadlift@5Gal Water jug
20 Knees to elbows
20 Front squat 135/95
EMOM 12
1st Min- 12/10 Cal Row
2nd Min- 5 x 3sec Negative pull-ups
3rd Min – 10 Toe to Ring
Muscle up progression:
Work on Bar/Ring Muscle up
(10min)
AMRAP 7
25 Double Unders
5 Burpee Bar Muscle up
Compare to 9/26/19
Each round, as many reps of
EMOM 12
1st Min- Burpee
2nd Min- Hollowrocks
3rd Min- V-ups
V-up:
https://youtu.be/7UVgs18Y1P4
AMRAP 12
12 Water jug row @ a pair of 1Gal water jugs
25 Double under
Scales for DU: 50 Singles
Water Jug rows: https://youtu.be/38F4ceD6hNE
