Monthly Archives: May 2019

STRENGTH (OT3:00 x 4) 3 front squats @80% WOD (5 rounds) :30 sec. goblet squats :30 sec. KB swings 1:00 burpees :30 sec. rest

HAPPY BIRTHDAY JORDYN! SKILL WORK (EMOM x 8) 40 double unders + 5 strict pullups TEST WOD “AIR JORDYN” (6 rounds for time) 5 wall climbs 30 v-ups

STRENGTH (OT2:00 x 5 sets) 2 snatches @82% WOD (EMOM x 14) 1: max DB snatches 2: 12 DB squats

HAPPY BIRTHDAY DAISY! TEST WOD “DAISY” (FOR TIME) 94 calorie row -THEN- (5 rounds) 5 bar muscle ups 28 box jumps 24 burpees to plate

MEMORIAL DAY 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 by his wife Megan and one-year old son T.J. STRENGTH (OT3:00 x 4 sets) 3 push press @80% WOD “DT” (5 roundsContinue reading “MONDAY”

THE LEGENDARY HERO WOD. WE WILL BE RUNNING OPEN GYM STYLE CLASSES FROM 8AM-12PM. ALL OTHER CLASSES ARE CANCELED FOR THE DAY. 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”. FromContinue reading “SATURDAY”

STRENGTH (OT3:00 x 5 sets) 3 front squats @70% WOD (21-15-9) front squats deadlifts v-ups

STRENGTH (OT2:00 x 5 sets) 2 cleans @80% *add weight each set WOD 2000 meter row 30 snatches

TEST WOD “THE WALL” (50-40-30-20-10) wallballs @20/14# box jumps @24/20″ alternating DB snatches @50/35#

STRENGTH (OT3:00 x 5 sets) 3 push press @70% *add weight each set WOD (2 rounds) 50 double unders 25 shoulder to overhead 50 double unders 25 power cleans

THIS SATURDAY WE WILL BE DOING MURPH. IT IS THE LEGENDARY HERO WOD THAT GYMS AROUND THE USA PERFORM ON MEMORIAL DAY TO HONOR OUR FALLEN SOLDIERS. ITS WAS NAMED AFTER LT. MICHAEL MURPHY, A NAVY SEAL KILLED IN ACTON IN 2005. WE WILL BE RUNNING OPEN GYM STYLE CLASSES FROM 8AM-12PM. ALL OTHER CLASSESContinue reading “MONDAY”

CORE WORK (EMOM x 12) 1: elbow plank w/alternating front reach 2: 30 sec superman flutter kicks WOD (22-18-14-10-6-2) alternating DB snatches burpee over DB

STRENGTH (OT2:00 x 5 sets) 2 snatches @77% *add weight each set WOD (10-9-8-7-6-5-4-3-2-1) deadlift pushups DB hang clean per arm

WOD 3 x 600 meter run, rest 1:30 REST 3:00 4 x 200 meter run, rest 1:30 REST 3:00 4 x 300 meter run, rest 1:30 REST 3:00 5 x 200 mter run rest 1:30

STRENGTH (OT3:00 x 3 sets) 5 push press @80% *add weight to each set WOD (21-15-9) HSPU thrusters

SKILL WORK (EMOM x 12) 1: 12 GHD situps 2: 4 ring muscle ups TEAM WOD (10 rounds each) 100 meter run 15 wallballs *rest while partner goes

STRENGTH (OT3:00 x 3 sets) 5 reps front squat @80% *add weight to each set WOD (EMOM x 21) 1: 15/12 cal row 2: 13 russian Kb swings 3: 30 sec hollow body hold

STRENGTH (OT2:00 x 6 sets) 2 cleans @75% *add weight to each set WOD 2000 meter row 50 KB deadlifts 30 pullups

WOD (OT2:00 x 30 min) 1: 300 meter run 2: 10 thrusters + 15 abmat situps

STRENGTH (OT3:00 x 4 sets) 5 push press @75% *add weight to each set WOD (AS FAST AS POSSIBLE) 50 shoulder to overhead 50 bar facing burpees 50 alternating DB snatches

SKILL WORK (EMOM x 12) 1: 4 bar muscle ups 2: 5 strict HSPU WOD (AMRAP in 15) 20 power cleans @50% 20 push ups 20 power cleans @65% 20 push ups 20 power cleans @75% 20 push ups max reps power cleans in remaining time @80%

STRENGTH (OT3:00 x 4 sets) 5 front squats @75% *add weight to each set TEST WOD “Fight Gone Bad” (3 rounds) 1:00 wallballs 1:00 SDHP @75# 1:00 box jumps 1:00 push press @75# 1:00 row for calories 1:00 rest

Story time. Four months ago Al came to me and said he was ready to change his life. I hear this a lot, so I did my usual “Awesome! It will be hard but stick to your goals and it will happen”. Al looked at me and said “No I’m serious, I want to goContinue reading “MONDAY”

WOD (2 rounds) 1800 meter run walk 100 meters 900 meter run walk 100 meters 300 meter run walk 200 meters

STRENGTH (OT3:00 x 5 sets) 5 push press @65% *add weight to each set WOD (4 rounds) AMRAP in 4 25 KB swings 20 push ups *max wall climbs in remaining time

SKILL WORK (EMOM x 10) 1: 5 split jerk (technique work, not heavy) 2: 4 ring muscle ups TEST WOD “BERSERK” (For time) 100 burpees To plate 100 pullups

STRENGTH (OT3:00 x 5 sets) 5 front squats @65% *add weight each set WOD (AMRAP in 10) 7 front squats 7 push press 7 thrusters