mile run

Thursday 7.16.2015

STRENGTH/SKILL

1 Mile Run

CONDITIONING

5 Rounds of 30 sec on/off
A. Side Shuffle Shuttle
B. DB Power Clean
C. Back Peddle Shuttle
D. DB Jumping Squat

Wednesday 6.17.2015

wodSTRENGTH15 min to find 3RM Front Squat

CONDITIONING 3 Rounds: 30 Russian KB Swing 53/35 20 Goblet Squat 53/35 10 Box Jumps 24/20

Finisher 150 Steps Walking Lunge

COMPETITION 1 mile Run for Time

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 7.19.2014

wod CONDITIONING With a running clock: 0-8 min 1 mile run (alternate partners each 400m) Plate ground to overhead 45/25 with rest of 8 min 8-18 min 1 mile run (alternate partners each 400m) Overhead lunge with plate 45/25 with remaining time