One class only tomorrow, 10 a.m. In teams of 4, with only 2 people working at one time, complete a (team) total of 167 reps of EACH of the following:Power Cleans 95/65BurpeesBox Jumps 24/20KB Swings 53/34Double UndersWall Ball 20/14Thrusters 95/65Slam BallsPush upsPush Press 95/65CTB Pull upsK2E …for a total of 2012 repsRead More

“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. The story is that this workout was one of Mike’s favorites and he’d named it “Body Armor”. From there on it...Read More

Deadlift1 rep every 15 seconds for 10 minutes70% of 1 RM then:Push Press x 3 (135/95)Front Squats x 7 (135/95)Climb x 1AMRAP 12 minutesRead More

Back Squats5@50%, 5@60%, 5@70%, 5@80% 5@85%Between each set, do 50 sit ups “J.T.”21-15-9Handstand Push upsRing DipsPush ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.  “My husband was a warrior and a man who believed his purpose in life was to...Read More

Remember, only one wod time, 10 a.m.!! Be here!! 12 Days of Christmas WOD 1. Thruster (115/75)2. 100 Meter Run3. Burpees4. Push Press (115/75)5. Power Cleans (115/75)6. Pull ups7. Dips8. Box Jumps (24/20)9. Push Ups10. SDHP (115/75)11. Sit ups12. Kettlebell Swings (70/53) This workout is done just like the song….Round 1 = 1 – Thruster,...Read More

“Nate”Muscle ups x 2/Dips x 5HSPU x 4KB Swings x 8 (70/53)AMRAP 20 minutes   Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.   Michelle Kinney – Nate, December 2010.Read More

Split Jerk7 x 1 800 meter x 2rest 1/2 the time it takes to runRead More

WODFront Squats x 3 (185/125)L Pull ups x 77 rounds Cash out: Slam Balls x 50Read More

“DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived...Read More

Skill work:Double Unders and Rope Climbs WODTabata this:Perform each movement for 8 rounds 20 seconds on, 10 seconds off with a one minute rest in between.SquatsPush upsSit upsPull upsRead More