May 29th, 2017

Category: WOD
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MONDAY 05/30/2017

A. BACKSQUAT

B. FOR TIME
3 ROUNDS
200M FARMERS CARRY (53/35)
15 KB SWING (53/35)
20 GOBLET SQUAT (53/35)

May 28th, 2017

Category: WOD
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MONDAY 05/29/17

10AM ONLY!
“COOKIES & CREAM”
TEAMS OF 2
AMRAP 20
60 CAL ROW – 60 KB SWINGS (53/35)
50 CAL ROW – 50 BOX JUMPS (24/20)
40 CAL ROW – 40 BURPEES
30 CAL ROW – WALL BALL (20/14)
20 CAL ROW – 200M RUN

May 26th, 2017

Category: WOD
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SATURDAY 05/27/17

“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 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.
Lt.-Michael-Murphy

May 25th, 2017

Category: WOD
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FRIDAY 05/26/17

3 ROUNDS
1 MIN – BACKSQUAT (135/95) FROM FLOOR
1 MIN – REST
1 MIN – PUSH UPS
1 MIN – REST
1 MIN – POWER CLEAN (135/95)