Posts

Workout of the Day – July 4 2019

WOD:

“Nancy”

5 Rounds

400m Run

15 OH Squat @ 95/65

Workout of the Day – June 14 2019

STRENGTH: Front Squat 1RM

WOD:

21-15-9

L-KB Snatch @ 24/16

R-KB Snatch

Push ups

Workout of the Day – May 30 2019

STRENGTH: Bench Press 5RM

WOD:

2 Rounds

25 Burpees

400m Run

25/20 Cal Assault Bike

400m Run

Workout of the Day – May 20 2019


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

WOD:

“Murph”

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Workout of the Day – May 16 2019

STRENGTH: Press – 3 RM

WOD:

5 Rounds

100 Ft Suitcase DB Walking Lunge @ 50/35

20 sec L-sit

15 Ft HS Walk / 30 sec HS hold

Workout of the Day – May 9 2019

SKILL: Running Drills

WOD:

FRAN

21-15-9

Thrusters @ 95/65

Pull ups

Workout of the Day – April 29 2019

STRENGTH: OH Squat 1 RM

WOD

20 Rounds

5 burpees

5 pull ups

5 air squats

Workout of the Day – April 19 2019

Fight Gone Bad

3 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP SDLHP @ 75/55

1 min AMRAP Box Jumps @ 24/20

1 min AMRAP Push Press @ 75/55

1 min AMRAP Row for Calories

1 min Rest between Rounds

Workout of the Day – March 29 2019

Bench Press- 3 x 5

10 Rounds

5 KB R-Rack / L-Deadlift @ 24/16 & 32/20 kg

5 KB L-Rack / R-Deadlift

5 R-Arm Swing @ 24/16 kg

5 L-Arm Swing

Workout of the Day – February 5 2019

LIFT:

Deadlift – 5 x 4

WOD:

“Karen”

150 Wall Ball @ 20/14