miki

Every 3m – 4rds: 40 Double Unders 10 Burpees 20 Wall Balls (20/16) *Rest 1m Every 3m – 4rds: 10 HSPU 50 Double Unders 10 Burpees “Success is getting what you want. Happiness is wanting what you get.”  – Dale Carnegie 

Every 90s – 8rds 1 SN + 1 HPSN + 1 OHSQ Build by feel Then, For time: 30 Pull-ups 30 HPSN (95/65) 30 T2B “A friend is one who knows you and loves you just the same.” – Elbert Hubbard

BSQ 3×5 Heavy by feel Then, 3rds for time: 30 FR Lunge Steps (75/55) Run 400m “If you want a thing done well, do it yourself.” – Napoleon Bonaparte

FSQ 7×1 Build by feel Then, Benchmark Friday! “Grettel” 10rds for time: 3 CL (power or full – 135/95) 3 B.O.B. or “Ingrid” 10rds for time: 3 SN (power or full – 135/95) 3 B.O.B. *Compare to 3/10/23, 5/13/22, 3/18/22 “Nothing leads to good that is not natural.” – Friedrich Schiller

Push Press – 5, 4, 3, 2, 1 Build by feel Then, AMRAP 12 Muscle-up – 1, 2, 3, 4, 5… Double Under – 10, 20, 30, 40, 50… “Love alone could waken love.” – Pearle S. Buck

Thank you everyone for our biggest Murph yet! Over 110 people participated this year – how incredible, and what a way to show some love on Memorial Day! Thank you to all who came out to WOD, who brought food & snacks, and coffee! Thank you to all of our families who came to support

Partner WOD! 10rds for total reps: 90s ON/60s OFF Partner 1 – 16/11 Calorie Bike Partner 2 – AMRAP PCL (135/95) in remaining time Rest, then switch – alternating rounds “Courage is fear holding on a minute longer.” – George S. Patton

EMOTM 8 1 CL + 1 FSQ Build by feel Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thrusters (95/65) Pull-ups *Compare to 4/21/23, 4/22/22, 9/10/21 “Being challenged in life is inevitable, being defeated is optional.” – Roger Crawford

EMOTM 20 Min 1 – 12 BJ (24/20+) Min 2 – 24 KB Swings (53/35+) Min 3 – 36 Double Unders Min 4 – 200ft Farmer Carry (53/35+ KBs or 50/35+ DBs) “The greater the obstacle, the more glory in overcoming it.” – Moliere

Strict Press – 5, 4, 3, 2, 1 Build by feel Then, For time: 9 Push-ups Run 100m 15 Push-ups Run 200m 21 Push-ups Run 400m 21 Push-ups Run 200m 15 Push-ups Run 100m 9 Push-ups “Obstacles are those frightful things you see when you take your eyes off your goal.” – Henry Ford