21-15-9 Reps for time of: Pull Ups Deadlifts (224/185) Burpees over the barbell Cashout: Barbell Rollouts x 25 Compare to: Friday, December 16, 2016Read More
Buy In: Sorenson Hold x 1 min, 3 rounds – partner with someone and swap off 1:1 then: 3 Rounds: 10 Power Cleans (115/80) 10 Front Squats 10 Push Jerks (115/80) 50 Double-undersRead More
Happy Memorial Day!! We will have 1 class time today at 10:30 a.m. “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. This workout was one of Mike’s favorites and...Read More
5 K Run Compare to your time on April 1. If you’ve never done a 5K run before, today is a good day to do your first! Make a plan, run for 5 min, walk for 1, or cut it down even more. It doesn’t matter how fast you go, it matters that you do...Read More
*Partner WOD 10 Rounds for Time 500m Row 40 DB Push Press Partners can choose how to strategize this workout. Each partner is responsible for 2500m of the Rowing and 200 Push Press. One partner will perform push press while the other is rowing. In honor of Chris Cornell, who took his own life 1...Read More
Squat – APRE Using 70% of your 1RM complete the following sets/reps 12@50% 10@75% reps to failure @100% adjusted reps to failure Use the chart to adjust your reps for the “adjusted reps to failure” set. Keep track of whether you go up or down in weight or if you stay the same. You will...Read More
50-40-30 Double Unders 40-30-20 KB Swings (53/35 – American Swing) 30-20-10 Pull-Ups We’ll work on a little technique on pull ups before we get rolling in the workout. Click the link below for some instruction from Carl Paoli, he makes everything look easy! http://gymnasticswod.com/content/kipping-pull-progression Read More
Bulgarian Split Squats 3 x 10/leg alternate with: Good Morning 3 x 10 then: Glute Ham Raises 3 x 10, alternate with Pistols 3 x 10/leg Yes, I know your lower body will die, it’s ok. For any time remaining, we will work on any upper body skill of your choice.Read More
25 Minute AMRAP 400m Run 15 Burpee Box Jump Overs 15 DB Power Cleans 100′ Farmers Carry Cash out Reverse Planks 1 min: rest 1 min, 2 sets. I know…burpees over boxes again. It’s ok, this is the only time this week you’ll see burpees. 🙂 Read More
