Wednesday, 01 June 2016

Warm up:

Row 1000 meters

WOD:

A.  15 minutes to establish a 3 RM Clean and Jerk

B.  EMOM for 20 minutes:  Perform 2 reps of back squat (225/155)

Tuesday, 31 May 2016

Warm up:

100 Double Unders

WOD:

A.  15 minutes to establish a 3 RM Snatch

B.  10-9-8-7-6-5-4-3-2-1 of:

T2B

Ab mat sit ups

Ball Slams

Monday, 30 May 2016

SEE YOU AT 10:00 AM (1000 for the military folks)

Warm up:

Dynamic & Static Stretching.  HYDRATE!

WOD:

“Murph”

For time:

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor…WEAR IT!

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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, 28 May 2016

“Michael”

3 Rounds for Time:

Run 800 meters

50 Back Extensions

50 Sit Ups

In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.  He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.

Friday, 27 May 2016

Warm up:

Row 500m

WOD:

5 Rounds for completion:

10 Heavy Dumbbell Snatches (5 each arm)

5 Deadlifts (225/155)

Thursday, 26 May 2016

Warm up:

Dynamic & Static Stretching.  HYDRATE!

WOD:

“Murph”

For time:

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor…WEAR IT!

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.