(240) 317-5303

Saturday, June 3, 2017

"Fight gone Right"
 
3 Rounds 1 min each station for max reps
 
Wallballs
Box Jump Overs
Bar Muscle Ups
Jumping Lunges
Rowing
Rest

Friday, June 2, 2017

Skill: PVC Bounding Jumps
 
WOD:
AMRAP 4
5 Hang Squat Cleans 115/85
10 Push Press
 
Rest 1 min
 
AMRAP 4
5 Thrusters
10 Pullups
 
Rest 1 min
 
AMRAP 4
 
Burpees
 

Thursday, June 1, 2017

Strength:  
Snatch Balance
4-3-2-1
Overhead Squat
4-3-2-1
 
WOD:  EMOM 10
1 Parking Lot Shuttle Sprint (halfway-back, trashcan-back)


Wednesday, May 31, 2017

Skill: Deadlift
 
WOD:
 
50 ft Handstand Walk
10 TTB
10 Deadlifts
 
50 ft Handstand Walk
12 TTB
12 Deadlifts
 
50 ft Handstand Walk
14 TTB
14 Deadlifts
 
50 ft Handstand Walk
16 TTB
16 Deadlifts
 
*14 min cap
 
L3: 265/185; Handstand Walk
L2: 205/155; Bear Crawl
L1: Scale

Tuesday, May 30, 2017

Skill:   Row 3k Recovery Pace working on form.
 
WOD:  Not for time but for quality of effort
 
Part A: Complete a total of 8 loaded sled pushes.   Start light and build to heavy.  100 m each.
 
Part B:
5 Rounds 
8-12 GHD Situps
2 Rope Climbs
 
Part A and Part B can be done in either order. 

Monday, May 29, 2017

Hero WOD  "Murph"
 
1 Mile Run
 
100 Pull-ups
200 Push-ups
300 Squats
 
1 Mile Run
 
#20 Vest or Body Armor
 
L3: 1 Mile Run- 5 Rounds 20 Pull-ups/ 40 Push-ups/ 60 Squats – 1 Mile Run
L2/L1:  Scale
 
Other scaling options include but are not limited to:
 
1 Mile Run- 20 Rounds Cindy 5/10/15- 1 Mile Run
 
Sharing workout with partner or 2.   
 
Scaling any portion of volume or distance.

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 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.

Saturday, May 27, 2017

"Friends and Family WOD"

30 Double Unders/ Single Unders
30 Dumbbell GTOH
30 Burpee Box Jumps

40 Double Unders/ single Unders
20 Dumbbell GTOH
20 Burpee Box Jumps

50 Double Unders/ single Unders
10 Dumbbell GTOH
10 Burpee Box Jumps

L3: 55/35 24/20
L2: Scale
F&F:  step ups ok; scale reps as needed.

Friday, May 26, 2017

WOD:
AMRAP 20
1 Squat Snatch
1 SHSPU
1 Ring Muscle Up

2 Squat Snatch
2 SHSPU
2 Ring MU

And so on…

L3: 135/95 SHSPU
L2: 115/75 SHSPU scaled to 1 or 2 Ab mat; Ring Dips
L1: Scale; Seated Dumbbell Strict Press, Parallet Dips

Thursday, May 25, 2017

Skill:  Tabata Hollow Rocks
L3: 20/10 sec
L2: 15/15 sec
L1: 10/20 sec
WOD:  
With a partner:
75 Wallballs
75 Cal Rower
75 Cal Bike
At the top of every min: 1 partner must do 10 Kb Swings

L3 2/1.5
L2: 1.5/1
L1: Scale

Wednesday, May 24, 2017

WOD: 

40 Cal Row
30 CTB
20 Back Squats
10 Clean and Jerk 

L3: 185/135
L2: 155/105
L1: Scale

*Bar comes from ground