miki

Benchmark Friday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Pick up where you leave off – score total rounds/reps “Some people see things that are and ask, Why? Some people dream of things that never were and ask, Why not? Some people have to go to work and […]

AMRAP 25 300m Farmer Carry (53/35) 300m Run 15 BBJO (24/20) 200m Farmer Carry 200m Run 10 BBJO 100m Farmer Carry 100m Run 5 BBJO “The very existence of flame-throwers proves that some time, somewhere, someone said to themselves, You know, I want to set those people over there on fire, but I’m just not

BSQ 10×3 @70%+ Then, 5rds for time: 7 DL (225/155) 40 Double Unders “Inside every cynical person, there is a disappointed idealist.” – George Carlin

EMOTM 24 Min 1 – 10 Pull-ups Min 2 – 10 HPCL/J (95/65) Min 3 – 10 T2B Min 4 – 14/10 Calorie Bike “Have you ever noticed that anybody driving slower than you is an idiot, and anyone going faster than you is a maniac?” – George Carlin

Only TWO WEEKS until Murph! Who’s ready!? We’ll be kicking off at 8am for a group warm-up, 2 group starts for the WOD, and of course some yummy snacks, drinks and friends! Everyone welcome, even if you’re not doing the WOD, come hang out! For time: Run 1,000m Into 10rds: 15 Wall Balls (20/16) 6

FSQ 1×10, 2×5, 1×3 Increase weight by feel Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thruster (95/65) Pull-up “Some people drink from the fountain of knowledge, others just gargle.” – Robert Anthony

Partner AMRAP 20 4rds (Partners alternate rounds) 3 BJ (30/24) 4 SA DB Devil Press (50/35) Then – H.O.H. Sled Pull (Partner 1 down, partner 2 back) “Reading is to the mind what exercise is to the body.” – Joseph Addison

3rds for time: 21 Bar-Facing Burpees 15 DL (225/155) 90 Double Unders Then, 12rds – 20s ON/10s OFF – alternating V-Ups Rollouts “The scientific theory I like best is that the rings of Saturn are composed entirely of lost airline luggage.” – Mark Russell

4 sets: 12 Floor or Bench Press (Barbell, DB or KB) 12R/12L DB Bent Over Row Then, 3m ON/1m OFF – 4rds 12 Push-ups 8 T2B 2 Muscle-ups “Friends are the siblings God never gave us.” – Mencius

3 WEEKS UNTIL MURPH! Pre-order your tank or tee now. Sign up at the desk. And check SugarWOD for Murph Accessory work! OHSQ – 4×3 3s lower/3s pause/3s up Then, 2rds for time: Run 200m 15 BSQ (135/95) Run 200m 12 FSQ (same bar) Run 200m 9 OHSQ (same bar) “Your own mind is a