air squat

Saturday 6.20.2015

wod CONDITIONING Teams of 2 4 Rounds: 400m Run 100 Squats 50 Push Ups

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 1.21.2015

wodSTRENGTH10 min EMOM:  Push Press x 3 @55%

CONDITIONING “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats

Finisher 100 Weighted Sit Ups

COMPETITION 10 min Muscle Up Practice 30 2’-Deficit HSPU

Saturday 1.10.2015

wodCONDITIONINGTeam Angie

In teams of 2, complete: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats then 1000m Run

Tuesday 12.23.2014

wodSTRENGTHA. 15 min to find 1 RM Front Squat B. 3 x 8 Romanian Deadlift

CONDITIONING 3 Rounds: 100 Double Unders 50 Squats 25 Wall Ball 20/14

Finisher 3 Rounds: 45 sec Plank; 45 sec rest

Wednesday 12.10.2014

wodSTRENGTHA. 15 min to find 1 RM Sumo Deadlift B. 3 x 10 Split Squat (per leg)

CONDITIONING 3 Rounds: 200m Row 30 Squats 40 Steps Lunges

Finisher Plank 4 x 30 sec on/30 sec off

COMPETITION 5 Rounds: 2 Rope Climbs 10 Burpees

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)