6.1.2017

SWOD 12 Rounds Every 75 Seconds 1 Squat Clean Increase weight each round by a minimum of 5 pounds but no more than 20 pounds. You must have a successful lift to increase. If you miss you will stay at that weight or drop down to your previous successful weight until the end of the workout. Read more about 6.1.2017[…]

5.29.2017

MEMORIAL DAY MURPH! Hours are 6:30, 7:45, 9 AM In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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 Read more about 5.29.2017[…]

5.27.2017

PARTNER WOD 400 Meter double KB Farmer Carry Then: 5 rounds 30 doubles 25 sit-ups 20 wall ball 15 snatch 75/55 10 Toes 2 bar Then: 14 Amrap 10/8 cal row 5 DB Thrusters The first part 1 partner will complete the first movement. Once he/she is done the second partner will complete 2 and Read more about 5.27.2017[…]

5.25.2017

SWOD 1-Rep Max Snatch WOD 10-9-8-7-6-5-4-3-2-1 Med Ball Situps thrown to a target Burpees (jump to target) 100 Meter run 4 D-Ball Over the shoulder (D-balls will be placed in the middle of the room) (100/70/50/30) Your choice weight SPARTAN 50 Deadlifts 75/55 50 Meter Walking Lunge 40 Deadlifts 40 Meter Walking Lunge 30 Deadlifts Read more about 5.25.2017[…]

5.24.2017

SWOD 6 Minute EMOM 3 Deadlifts @ 75% WOD 25 Minute AMRAP 10 Back Squats 115/75 15 KB Swings 53/35 200 Meter Run METCON 8 rounds for time 10 KB thrusters 8 pull-ups 25 DU