• 9 JUNE 2017

    Friday June 9, 2017

    Strength: 3 RDS
    100m Farmer Carry
    100m OH Carry

    WOD: 21-15-9
    DB Thrusters
    C2B Pull Up
    Cal Row

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    29 MAY 2017

    Monday May 29, 2017 - Memorial Day

    Gym Hours ~ 9, 10, 11, 12

    WOD:

    "Murph"

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

  • 30 MAY 2017

    Tuesday May 30, 2017

    Strength:
    Front Squat
    60%/2
    70%/2
    75%/2
    80%/2
    85%/2
    90%/1

    WOD:
    AMRAP 3
    3 Power Cleans (225/155)
    3 Front Squats
    3 Push Jerks
    Rest 3:00
    AMRAP 3
    3 Power Cleans (245/175)
    3 Front Squats
    3 Push Jerks
    Rest 3:00
    AMRAP 3
    3 Power Cleans (275/195)
    3 Front Squats
    3 Push Jerks


  • 31 MAY 2017

    Wednesday May 31, 2017

    Strength:
    Snatch Pull 
    (95%/2)4

    WOD:
    75 Cal Assault Bike
    200 Double Unders
    2K Row
    200 Double Unders
    75 Cal Assault Bike


  • 1 JUNE 2017

    Thursday June 1, 2017

    Strength:
    Super Slows -
    Squats
    Pushups

    WOD:
    AMRAP 12
    1 Legless Rope Climb
    60s Accumulated OH Hold (135/95)
    10 Burpee Tire Flip Jump Throughs

  • 2 JUNE 2017

    Friday June 2, 2017

    Strength:
    3 RDS
    1:00 Bear Hug Med ball with Marches
    :45 1- Arm Dumbell Hold Overhead (45sec per arm)
    :30 L-Sit

    WOD:
    21-15-9
    T2B
    Overhead Squats (135/95)
    Over-the-bar-Burpees


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    22 MAY 2017

    Monday May 22, 2017

    Strength:

    Power Clean & Power Jerk
    60%/2
    65%/2
    70%/2

    WOD:

    For time:
    50 Clean and Jerks* (135/95)
    *EMOM: Complete 6 T2B -starting with the T2B

  • 23 MAY 2017

    Tuesday May 23, 2017

    Strength:

    3x10 Negative HSPU
    Rest 1:00 between sets

    WOD:

    "Diane"
    21-15-9
    Deadlift (225/155#)
    HSPU

  • 24 MAY 2017

    Wednesday May 24, 2017

    Strength:

    10 GHD Hammy Lowers
    1:00 Hollow Hold Bar Hang
    3x

    WOD:

    AMRAP 14:
    50 Wallballs (20/14#)
    40 Calorie Row
    30 DB Squat Cleans (50/35#)
    20 C2B Pull-ups


  • 25 MAY 2017

    Thursday May 25, 2017

    Strength:
    Super Slows

    WOD:
    3 RFT
    10 No Drop Hang Power Cleans (155/105)
    50 Double Unders
    10 Box Jumps (30/24)
    1 Peg Board Accent

    *If PC is dropped, immediately complete 10 burpees

  • 26 MAY 2017

    Friday May 26, 2017

    Strength:

    Back Squat
    (65%/3)3

    WOD:

    "Jackie"
    1,000m Row
    50 Thrusters 45#
    30 PullUps


  • 15 MAY 2017

    Monday May 15, 2017

    Strength: 
    3x10 Squat Clean Thrusters (225/155)
    Rest 1:30 between sets

     WOD:
    6 RFT
    7 Burpee Box Jumps (24/20")
    14 T2B
    21 Cal Bike 
    Rest 1:00 after each round

  • 16 MAY 2017

    Tuesday May 16, 2017

    Strength:
    2 Sets  of 5x 200m Run, :20 rest
    Rest 1:00 between sets

    WOD:
    3 RFT
    10 Power Cleans (135/95)
    10 Over-Bar-Facing Burpees 

  • 17 MAY 2017

    Wednesday May 17, 2017

    Strength:
    30 Bench Press (135/95)
    20 Bench Press (155/105)
    10 Bench Press (185/135)
    Rest 3:00 min
    30 Front Squats (135/95)
    20 Front Squats (155/105)
    10 Front Squats (185/135)
    Rest 3:00 min
    30 Dead lifts (185/135)
    20 Dead lifts (225/155)
    10 Dead lifts (275/185)

    WOD:
    Row Conditioning
    30-20-10 Cals
    Rest :30,:20


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