WOD

2/13/2017

WOD Part A) AMRAP in 12 Min: 9 DB Thrusters (50/35s) 100M Waiters Walk** | R+ 50ft HS Walk* 9 Strict Dips | 3 Ring MU Part B) Rest 2 min, THEN: 40 Cal Bike or Row for Time *HS Walk is done with lines every 10ft. Hands start behind the line, and your feet must come...

03/12/18

3 Rounds for Time (30 min cap): 21 Pullup | R+ C2B 21 KBS (53/35) | R+ Cal Row 15 Pushpress (95/65 | R+ 115/75) 15 Pushup | R+ HSPU 9 OHS (95/65 | R+ 115/75) 9 Bar Facing Burpees

03/09/2018

WOD "18.3" 2 rounds for time of (14 min cap): 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-ups Scaled:  Men: single-unders, 45-lb. OHS, chin-over-bar...

03/01/18

20 Min ROMWOD Then: EMOM for 5 Rounds: 1) 8 Walking Overhead Lunges (65/45) 2) 8 Box Jumps (step down) 3) 8/6 Cal on Bike 4) Athletes Choice Skill Work

02/28/18

Strength Bench Press: 5 sets of 3 at 70%-80% Conditioning Every 3 minutes for 6 rounds: 30 Double Unders 15 Pushups | R+ 12 HSPU 100ft Shuttle Sprint (25ft. x4) *Complete each round for time.

02/27/18

WOD Strength Back Squat: 60/2, 70/2, 80/2, 85-88/2x3 sets exactly 90 sec between sets Conditioning For Max Reps in 7 rounds, 1 min on/1 min off: 5 Strict Chin-ups | R+ 3 Ring MU 6 Overhead Squats (95/65) Max Burpees over Bar in remaining time *Any round you don't make...

02/26/2018

  Strength Hang Snatch: 5 sets of 2 at 75%-85%   Conditioning 3 Rounds for time (20 min cap): 400M Run 15 Pullups 9 Clean & Jerks (135/95) Rest 90 Sec  

02/22/18

Romwod Then: Conditioning/Skills EMOM for 5 Rounds: 1) 3 Inch worms 2) 15 DU (or 30 sec of Triple Practice) 3) Athletes Choice (GOAT work

2/21/18

WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70%

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

CROSSFIT

No WOD available
No WOD available
5/26
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
5/25/2018
Strength
Strength
3 Sets:
5 wide/5 regular/5 narrow bench press (pick weight you can do all consecutively)
10 standing lateral DB raise
Metcon (Time)


Conditioning
For Time:
16-12-8
Strict Pullups
Thrusters (115/80)
05/24/2018
ROMWOD (Range of Motion workout of the day)
Metcon (AMRAP - Rounds)
3 sets

- Banded monster walks
- Good Mornings Banded/empty barbell
- RDLs

Conditioning:

"Burpee to failure"
1st Minute - 1 burpee
2nd minute - 2 burpees
3rd minute - 3 burpees

and so on until you cannot complete the amount of burpees in the same minute.

**Gym Record - 17 minutes**
05/23
Back Squat (Sets of 5, build to 85%)
Metcon (Time)
Conditioning - A
5 X 500M Row Intervals
90 Sec Rest

**Record each time. Aim for 15 sec slower than 500M PR and hold that pace for each set.

Conditioning - B
1 Mile Run for Time - start immediately after last Row

*scale distance if needed. Pick a distance you can run/jog the entire time without walking

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