push-ups

Wednesday 7.22.2015

CONDITIONING

“Kandy” 20 min AMRAP:
5 Pull-Ups
10 Push Ups
15 Wall Balls

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

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

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

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."

 

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

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Sunday 3.29.2015

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

Thursday 3.19.2015

wodSTRENGTH/SKILL2K Row for time

CONDITIONING 4 Rounds (not for time): A. 20 Push Ups B. 250/200m Row C. 10 Toe to Bar D. 20 Burpees E. 20 Body Saw

Monday 3.9.2015

wodSTRENGTHA. 9 x 3 Bench Press (Close, middle, wide) @ 75% B. 3 x ME Ring Push Ups

CONDITIONING 3 Rounds: 600m Run 30 DB Push Press 40/20

Finisher 5 min Total Rotating Plank (Rotate every 30 sec)

 

Friday 2.13.2015

wodSTRENGTHA. 15 min to find 1RM Push Press + Jerk B. 3 x 15 Deficit Push Ups

CONDITIONING 10! Pull-Ups Push Press 95/65

Finisher 125 Face Pulls

COMPETITION 30 Power Clean and Press for Time 95/65

Wednesday 2.4.2015

wodSTRENGTHA. 1RM Bench Press B. ME Close Grip Bench @ 50% of above

CONDITIONING 5 Rounds: 10 Push-Ups 10 Toe 2 Bar 10 Push Press 45/35

Finisher 100 Band Pull Aparts

COMPETITION 4 x 500m Row 1-1 Rest

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

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

Monday 12.22.2014

wodSTRENGTHA. 15 min to find 1rm Close Grip Bench Press B. 3 x ME Push-Ups

CONDITIONING Teams of 2 5 Rounds per person 2 min to: Row 20 Calories/15 Calories ME Pull-Ups *Teammates alternate rounds

Finisher 100 Face Pulls

 

Wednesday 12.3.2014

wodSTRENGTHA. 1 RM Behind the Neck Push Press B. 3 x 8 Bradford Press

 

CONDITIONING 12 min AMRAP: 5 Pull-Ups 10 Push Ups 200m Run

Finisher 3 x 10 V-Ups

 

COMPETITION 5 min AMRAP: 1 Rope Climb 2 Muscle Ups 10 Triple Unders

 

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Friday 10.31.2014

wodSTRENGTHA. 8 Min EMOM: 5 DB Press + 5 Burpees B. 100 Face Pulls

CONDITIONING 10 min AMRAP: 40 Push Press 45/35 20 Push ups 10 Bent Over BB Row 45/35

Finisher 50 Hanging Strict Knee Raise