Tag Archives: Hemet



Murph Training! I will be programming workouts to prepare you for the Murph Register for our 7th annual Memorial Day Murph HERE WARM UP Group Warm up   WOD 8:00am (Free Child Care)¬† 5 Rounds for time of: 400m run 4 rounds of ‘Cindy’ 9:00am (all our welcome) This is an advance class Be prepared […]


WOD 04.30.15

WARM UP Rowling! WOD A single set of Pull-ups for max reps. Rest A single set of Push-ups for max reps. Rest 5 rounds for time of: Row, 500 m 15 Bench Press, 135/95 lbs or 5 rounds for time of: Run, 400 m 15 Bench Press, 135/95 lbs  


WOD 04.28.15

This is a brutal one! Looks are deceiving … You can do 1/2 of this (15 rounds) if you choose to scale Let’s get after it people! Our 7th Annual Memorial Day Murph is Mon May 25th 9:00am We will have a Kids Smurph event and tons of prizes, vendors and food! Get registered HERE¬† […]


WOD 04.27.15

WARM UP 10min Group Warm up   WOD 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time.   COMPETITION After  the WOD Work on MU progressions   EWOD Each for time: Run: 2x […]

WOD 04.15.15

WARM UP Joint Rotation Shoulder Pass Through Easy 800m Run Hamstring Activation Drills SKILL Deadlift WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Post load and number of reps completed to comments.   COMPETITION 100 Ab Mat Sit ups every 60sec preform 3 inverted burpee for time   STRENGTH Strict […]


WOD 04.14.15

WARM UP   Roxanne Burpee Warm Up    WOD   Complete as many rounds as possible in 12 mins of: 10 Burpees 25 Double Unders    COMPETITION 100 Weighted Overhead Walking Lunge for time  ENDURANCE/SPARTAN TRAINING   10 rounds, each round for time, of: 15 Push-ups Sprint, 60 yd Rest 1 min between each round.


WOD 04.13.15

WARM UP   Joint Rotations   Shoulder Pass Through   On your own Preform   3 rounds of:  Samson stretch  20-30 sec 10 Overhead Squats   10 Sit-up (standard)   10 Back Extensions   10 Pull-ups  10 Dips    WOD Complete as many rounds as possible in 12 mins of:  8 Hang Power Cleans, 155/105 lbs  12 Wall Balls, 20/14 lbs    […]