Percentage

Monday, June 6, 2016 Back Squat: 5-5-5 @ 85% 1 rep max Then, 4 Rounds for time: 10 Deadlifts @ 60% 1 rep max 200 Meter Run Its back to the grind!  We have back squats for you today.  3 sets of 5 reps at 85% of your 1 rep max.  Make sure that you...

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Twist

Saturday,  June 4, 2016 30 Minute Partner AMRAP: First 15 minutes:  Wall Ball, Pullups Second 15 minutes: Burpee, Box Jump Today we have a partner wod with a nice little twist.  Both athletes will be working at the same time on one of the...

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Descend

Friday, June 3, 2016 Deadlift: 10-8-6-4-2 Then, In 5 minutes complete: 500 Meter Row Max rep, Squat Clean and Jerk (165,115)(135,95)(115,75)(55,35) Rest 2 minutes In 2 minutes complete: Max rep Double Unders (lat bar jumps) Our deadlifts rep...

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Regular Nate

Wednesday, June 1, 2016 “Nate” 20 Minute AMRAP: 2 Ring Muscle-Ups(3 c2b pullups/3 dips)(3 pullups/3 pushups) 4 Handstand Pushups(abmat)(box) 8 Kettlebell Swings (70,53)(53,35)(44,26)(26,18) Welcome to June!  Today we have a hero WOD...

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Hit It!

Tuesday, May 31, 2016 Front Squat: 5-5-5-5-5 Then, 3 Rounds for time: 12 Hang Power Clean (95,65)(75,55)(55,35)(35,15) 9 Thrusters 6 Power Snatch Everyone did awesome at the Murph event!  We should all be well rested after having Monday off...

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Memorial Honor

Saturday, May 28, 2016 “Murph” For Time: 1 Mile Run 100 Pullups 200 Pushups 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...

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Lift and Assault

Friday, May 27, 2016 Clean and Jerk Build to a 1 rep max (Olympic standards) Then, For Calories: Tabata Assault Bike We have made it to the end of the week with one day left before we take on “Murph”.  Spend some time today working on...

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