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Month: May, 2019

Partner wod

31 May, 2019 (21:58) | WODs | By: laurie

Partner tabata Burpees Prisoner get ups Push press 45/35 Wall ball sit ups

Friday, May 31, 2019

31 May, 2019 (02:00) | WODs | By: derek

15 Rounds 1 minute Rounds: 20 Double-Unders Max. Rep Ground-to-Overhead w/Plate (35lbs./45lbs.)

Thursday, May 30, 2019

30 May, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) Shoulder Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 500m Row 12 Burpees 21 Box Jumps (20″/24″)

Wednesday, May 29, 2019

29 May, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday AMRAP 16 minutes 8 Barbell Roll-Outs 12 Lunge Steps (L=1, R=2) 16 Step-Ups (L=1, R=2)

Tuesday, May 28, 2019

28 May, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) Bench Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) New Strength Worksheet Met-Con: For Time: 400m Farmers Walk w/Plates (25lbs./35lbs.) Every time the plates are set down, a 10 sit-up […]

Monday, May 27, 2019

27 May, 2019 (02:00) | WODs | By: derek

Memorial Day Murph 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile Run Partition reps as needed. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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 […]

Saturday wod

24 May, 2019 (21:29) | WODs | By: laurie

Don’t forget Monday at 9 am, we will host a community Murph wod, please join us and feel free to invite your friends! Todays WOD Card game: Hearts: prisoner get ups Diamonds: hang power cleans with DB Spades: Burpees Clubs: box jumps Red: 50 partner WB Black: 10 wall walks each

Friday, May 24, 2019

24 May, 2019 (02:00) | WODs | By: derek

6 Rounds Alternating Between: 200m Farmers Walk (25lbs./35lbs.) 10 Tire Flips And 400m Run 2 Rope Climbs

Thursday, May 23, 2019

23 May, 2019 (02:00) | WODs | By: derek

Strength: Squat: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Met-Con: 30-25-20-15-10-5 Lunge Steps (L=1, R=2) GHD Sit-Ups Good Mornings (35lbs./45lbs.) Hip Extensions

Wednesday, May 22, 2019

22 May, 2019 (02:00) | WODs | By: derek

Strength: Bench Press: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Weight Vest Wednesday: For Time: 1/2/3/4/5/4/3/2/1 Pull-Ups 2/4/6/8/10/8/6/4/2 Push-Ups 3/6/9/12/15/12/9/6/3 Squats