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Saturday 5.23.2015

wod CLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND

CONDITIONING “Murph” 1 Mile Run 100 Pull-Ups 200 Push Ups 300 Squats 1 Mile Run *Use 20 lb vest if you have one.

"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 4.18.2015

wod CONDITIONING Teams of 2 For time: 400m Run 200 Squats 100 Burpees 200 Squats 400m Run *movements must be done in order but can be broken up between partners in any way. Run is completed as partners.

Friday 4.3.2015

wodSTRENGTH15 min for 3 RM Floor Press

CONDITIONING "Running Cindy"

20 min AMRAP  2 Rounds of Cindy: 5 Pull-Ups 10 Push Ups 15 Squats Then, 200m Run

Finisher 4 x 45 sec Plank Hold

COMPETITION 15 min MU Practice

Sunday 3.29.2015

wodCONDITIONINGFor Time: 500m Row 40 Squats 30 KB Swings 20 Push Ups 10 Pull Ups *Rest 5 min* Then, Repeat.

Wednesday 3.11.2015

wodSTRENGTHA. 15 min to find 3RM Front Squat B. Weighted Box Jumps 3 x 8 (Light DB)

CONDITIONING 14 min AMRAP Partner WOD: 25 Squats Row 200m/150m

Monday 2.23.2015

wodSTRENGTHA. 2RM Strict Press B. 3 x 8 Barbell Bent Over Row

CONDITIONING ½ Cindy 10 min AMRAP: 5 Pull-Ups 10 Push Ups 15 Squats

Finisher 3 x ME Hanging Leg Raise

COMPETITION 6 min AMRAP: 10 HSPUs 30 DUs

Monday 12.1.2014

wodSTRENGTHA. 15 min to find 3 RM Back Squat B. 3 x 10 Seated Good Morning

CONDITIONING 5 Rounds for Time: 15 Air Squats 20 KB Swings 53/35 30 Double Unders

Finisher 3 x 90 sec Plank *rest as needed

COMPETITION 3 x 15 Reverse Hyper 3 x 50 Sled Drag (HEAVY)

Monday 11.3.2014

wodSTRENGTHA. 15 min to find 1RM Deadlift B. 3 x 10 Weighted Step Ups (10 per side)

CONDITIONING 4 Rounds: 30 Air Squats 200m Run 30 Steps Walking Lunge 200m Run

COMPETITION 3 x 10 Pistols (5 per side) 8 Seated L-Sit Rope Climbs for time (only go up halfway)

Saturday 10.11.2014

wodCONDITIONINGTeam “Barbara”

5 Rounds: 20 Pull-Ups 30 Push Ups 40 Sit Ups 50 Squats 3 Min Rest Between Rounds

Break up the work any way you like.