Monday February 1, 2016

Wod:

10 minute EMOM:
3 back squats at 70%

20 min AMRAP
* 95/65
10 Deadlift
8 hang squat cleans
6 push press

Saturday January 30, 2016

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. 

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. 

Friday January 29th

WOD:

5 rounds for time

9 Handstand push-ups 

6 Overhead lunge each leg (25/10)lbs 

3 Muscle ups (6 raised ring rows(feet on boxes) & 6 ring dips)

Thursday January 28th

WOD:

For time 21 series of

Thrusters 45/35lbs
Double unders

i.e. 20 thrusters +1 double under, 19 thrusters + 2 double unders......
Your total reps between the two movements will always add up to 21.   The thrusters will decrease by 1 each round, causing the du to increase by 1 each round

Wednesday January 27th

WOD:

12 min AMRAP

5 Shoulder to Overhead 135/95lbs

10 Toes to Bar

20 Box jumps 24/20

40 Double unders

Tuesday January 26th

WOD

1000m row buy in

10 to 1 ladder (10,10,9,9,........1,1)
Slam ball 20/15lbs
Pull ups

Monday January 25, 2016

Wod:

Randy

75 power snatches for time 75/55lbs

Saturday January 23, 2016

Wod:

Annie

50-40-30-20-10

Double-unders (3 to 1 single unders)
Ab mat sit ups

Friday January 22, 2016

Wod:

4 rounds for time

10 burpee box jump overs
400 m run

Thursday January 21, 2016

Wod:

15 min amrap

5 strict pull ups (scale to banded if needed)
15 kbs 53/35
25 air squats

Wednesday January 20, 2016

Wod:

21 15 9

Push press 95/65
Deadlift95/65
Toes to bar

Tuesday January 19, 2015

Wod:

1000 meter row buy in

3 rounds for time 

10 cleans 135/95

20 wall balls 20/14

Friday January 15, 2015

Wod:


1 rep max snatch

1 rep max clean and jerk

Thursday January 14, 2015

Wod:

15 min AMRAP

15 box jumps
10 push ups
5 chest to bar pull ups

Wednesday January 13, 2016

Wod:

-5 rounds for time

40 DU
20 Sit ups
10 T2B
5 OHS (95/65)

Tuesday January 12, 2016


Wod:

Fran

21-15-9
Pull ups
Thrusters

Monday January 11, 2106

Wod:

 EMOM for 10 mins, 100m sprints

Then

EMOM for 5 mins, 10 burpees

Saturday January 9, 2015

Wod:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Friday January 8, 2016

Wod:

Karen-
150 wall balls for time.  20/14

Thursday January 7, 2016

Wod:

75 hspu for time

10-1 ladder
Box jump overs
Ab mat sit ups

Wednesday January 6, 2016

Wod:

21-15-9

Bar facing Burpees
Thrusters 95/65
Lunges

Tuesday January 5, 2016

Wod:

4 rounds for time

10 Sumo deadlift high pull 53/35
10 Toes to bar
100 m Farmers carry (right for the 1st 100- left for the second- right for the 3rd- left for the 4th)
10 Pull ups

Monday January 4, 2016

Wod:

10 minute amrap

Increasing ladder by 2:

Box Jumps
Burpees


*start with 2 of each, then 4, then 6, etc

Saturday January 2, 2016

Wod:

Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

scale for muscle ups:  chest to bar pull up and ring dip-   pull up and ring dip-  jumping pull up and ring dip