named workout

Tuesday 7.21.2015

CONDITIONING

Evil “Grace”:
30 Clean and Jerks 135/95*
5 Burpees at the top of each minute.

Tuesday 7.7.2015

STRENGTH

15 min to find Heavy Power Clean + FS + Thruster

CONDITIONING

“Jackie”:
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Finisher:
100 Band Pull Aparts

COMPETITION

5 min Row of 30 sec Hard/30 sec Recover Pace

Thursday 7.2.2015

wodSTRENGTH/SKILL3 min Row for Calories

CONDITIONING “The Chief” 5 Rounds for Reps 3 min AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Squats *1 min Rest

Saturday 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

Thursday 5.28.2015

wodSTRENGTH10 min EMOM:  2 Hip Snatch @ 50%

CONDITIONING “Randy” 75 Power Snatches 75/55

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."

 

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 1.26.2015

wodSTRENGTHA. 15 min to find 1 RM Floor Press B. 3 x ME Ring Push Ups (feet elevated)

 

CONDITIONING “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 3 x 1 min Flutter Kicks

 

COMPETITION 5 min AMRAP: 5 Pistols (per side) 1 Rope Climb

 

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

Sunday 11.30.2014

wod CONDITIONING “Mad Max” For time: 150 Med Ball Cleans *5 Burpees every time you break

Saturday 11.15.2014

wod CONDITIONING Team “Nate” 20 min AMRAP: 2 Muscle Ups 4 HSPUs 8 KB Swings 70/53

Alternate full rounds with Partner

Saturday 9.27.2014

wod CONDITIONING “DT” 5 Rounds for Time: 12 Deadlifts 155/115 9 Hang Power Clean 155/115 6 Shoulder to Overhead 155/115

Thursday 9.25.2014

wodSTRENGTH/SKILL500m Row for time 

CONDITIONING “Karen” For Time: 150 Wall Balls 

 

Saturday 9.6.2014

wod CONDITIONING Team Running “Karen”

3 Rounds for Time as a Team: 400m Run w/ Medball 50 Wall Balls 20/14

*1 medball per team. You can alternate the medball on the run and wall balls as you like.