PAPA JOHNS 3 rounds 400m Run 20 Toes to Bar 20 AbMAt Sit Ups STRENGTH - Back Squats - 5 sets of 3 3 Back Squat @ 8/10 RPE 3 Back Squat @...

8:30 a.m. Class ULTRA SUNRISE Teams of 2 3 rounds 20 cal row 4 rope climbs (16 Ring Rows) 20 deadlifts 185/125 -rest 3 mins- 3 rounds...

HAPPY AND DOPEY TO2 15:00 Amrap 1000m Run Max rounds in the time remaining: 10 Pull Ups 10 Alternating Box Jumps (30/24) 15 Wall Ball...

STOP STARING 14 AMRAP: 1..2..3..4..5..6.. wall walks 5...10...15...20...25...V-ups Strength Upside Down

DOC 4 sets (1 Set every 4 minutes) 15/12 Calorie Row 12 Burpees 9 Dumbbell Squat Snatches (50/35) Strength Front Squats

GRUMPY 2 Sets 21-15-9 Kettlebell Front Squat (2x53/35) or Dumbbell Front Squats (2x50/2x35) 18-12-6 Echo Bike Calories -Rest 1:1 between...

SNOW WHITE 12:00 Amrap 50 Double Unders 5-10-15-20-25. . . Toes to Bar Strength Shoulder Press

BERT AND ERNIE 2 sets: 20 Pull-ups 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 20 Pull-ups -Rest 5 minutes between sets-...

OSCAR THE GROUCH 3 sets: 15/12 Calorie Row 4 Power Cleans 185/125 12/10 Calorie Row 3 Power Cleans 185/125 9/8 Calorie Row 2 Power Cleans...

COOKIE MONSTER 15:00 Amrap 300/250m Row OR 15/12 Echo OR 250m Run 15 Hang Power Snatch (75/55) 15 Push Ups Strength Max Height Box Jump

BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch

SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo...

Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds...

LUTTRELL 3 Rounds 25 Burpee over the bar 15 Body weight back squats STRENGTH Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk...

SEAL TEAM 10 4 Rounds 500m Row 100ft Double Kettlebell Front Rack Carry (2x70/53) Strength Dips Ring Dips/Box Dips 4 sets to failure...

06/28/05 For time: 30ft -60ft -90ft Back Rack Lunge (135/95) 30-20-10 Toes to bar Strength 3-4 Sets: 6 DB Bent Over Row - RPE 8 12...

Come refine your Toes-to-bar and GHD skills TUESDAY NIGHT at 6:30! All levels will be able to make progress!

GRITTY 2 Rounds 10:00 AMRAP 2-4-6-8-10… Row (calories) Bike (calories) Burpees (reps) Rest 3:00 between rounds Score is total calories +...

Come for Murph AND some Breakfast! It'll be a great WOD, for a great purpose, followed by something to eat to help get you back on track...