Monday, May 29, 2017

Tuesday, 30 May


Deadlift
5 - 5 - 3 - 3 - 1

10 minute AMRAP:
Complete AMRAP UB Double Unders
As soon as you miss, stop and complete half as many sit-ups.
Continue for the 10 minutes.

Saturday, May 27, 2017

Monday, 29 May - Happy Memorial Day!


We will only have one class on Memorial Day Monday. Join us at 10am as we complete our traditional Memorial Day Murph!
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Friday, May 26, 2017

Saturday, 27 May


"21 Gun Salute" WOD:

Choose a partner of similar weight!

Partner 1 complete:
21 Pull-ups
21 Burpee Box Jumps (20")
21 Partner-Carry Back Squats
21 Burpee Box Jumps
21 Sit-ups
Partner 2 complete
Partner 1 repeat
Partner 2 repeat


Wednesday, May 24, 2017

Thursday, 25 May


1st Round:  (65/95#)
2nd Round: (95/135#)
2 Rounds:
10 Power Clean
15 Sit-ups
10 Jerk
15 Sit-ups
10 Squat clean and jerk
100 DU


Tuesday, May 23, 2017

Wednesday, 24 May


Back Squat (1RM)
last found 19 JAN

Run
8 x 200m Run with a partner
Rest while partner runs. Swap immediately.


Monday, May 22, 2017

Tuesday, 23 May


3 rounds, 1 min rest between
1 min Row, for calories
1 min Push-up
1 min Toe to Bar
1 min Power Snatch (55/75#)
1 min Goblet Squat (1/1.5 pd)
FGB-style workout. Record total reps


Sunday, May 21, 2017

Monday, 22 May


Jackie
For Time:
1000m Row
50 Thrusters, 35/ 45#
30 Pull-ups
last completed 10 January
Skill Work
Complete 3 rounds (not for time)
10 GHD Sit-ups
10 Back Extensions