Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
SLDL
5 x 3 per side

B.
5 rope climbs
rest as needed

C.
3 rds
15 wall ball (20/14)
10 toe-to-bar
5 burpee OTB jumps (20)


Tuesday preview:
A.
Gymnastic Skill Session

B.
30 muscle-ups for time
or
50 CTB pu for time
or
100 pull-ups for time

 





Open Gym 2:00 - 4:00pm
Mobility Class 4;00 - 5:15pm


Monday preview:
A.
SLDL
5 x 3 per side

B.
5 rope climbs
rest as needed

C.
3 rds
15 wall ball (20/14)
10 toe-to-bar
5 burpee OTB jumps (20)




A.
In teams of 2 with partners alternating full rds:
4 rds
400m run
15 cleans (115/85)
10 strict HSPU
4 rds
500m row
15 OHS (95/65)
10 CTB pu
2 rds
100 double unders
AMRAP wall ball (20/14)
34 min time cap


Sunday preview:
Open gym 2:00 - 4:00pm
Mobility 4:00 - 5:15pm





A.
"Fran"
21, 15, 9
Thursters (95/65)
Pull-ups

compare with 120413


Saturday preview:
A.
In teams of 2 with partners alternating full rds:
4 rds
400m run
15 cleans (115/85)
10 strict HSPU
4 rds
500m row
15 OHS (95/65)
10 CTB pu
2 rds
100 double unders
AMRAP wall ball (20/14)
34 min time cap





A.
OHS
7 x 7 50%

B.
Push press
5 x 3

C.
3 x 30 GHD su
rest as needed btw sets


Friday preview:
A.
"Fran"
21, 15, 9
Thrusters (95/65)
Pull-ups

compare with 120413





A.
EMOM 8 min
35 double unders

B.
Back squat
7 x 3 60%

C.
5 min FLR


Thursday preview:
A.
OHS
7 x 7 50%

B.
Push press
5 x 3

C.
3 x 30 GHD su
rest as needed btw sets





A.
Deadlift 10 x 2 50%

B.
7 min AMRAP
3 burpee
3 box jumps (24/20)
6 burpee
6 box jumps
9 burpee
9 box jumps
carry on in this fashion adding 3 reps each rd until time runs out.


Wednesday preview:
A.
EMOM 8 min
35 double unders

B.
Back squat
7 x 3 60%

C.
5 min FLR






Happy Memorial Day!
Group WOD at 9:00am ONLY. 
(All other classes cancelled
)

A.

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

compare with 052614

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 will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Tuesday preview:
A.
Deadlift 10 x 2 50%

B.
7 min AMRAP
3 burpee
3 box jumps (24/20)
6 burpee
6 box jumps
9 burpee
9 box jumps
carry on in this fashion adding 3 reps each rd until time runs out.





CLOSED


Monday preview:
Happy Memorial Day!

We will be having a group WOD at 9:00am ONLY
(all other classes are cancelled)

A.
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

compare with 052614

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 will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.




No Open Gym today
Classes at 8:00 & 9:15am ONLY



A.

In teams of 2 with only 1 person working at a time:
AMRAP 30 min
1k row
20 front squat (135/95)
2 rope climbs


Sunday preview:
CLOSED




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