Workout of the Day
Friday 03.31.17
Skill/Strength/Buy-in: Back Squat 3x3 WOD: Fight Gone Bad 3 Rounds WBS, 20/14 Sumo Deadlift High-pulls 75/55 Box Jumps Push-press 75/55 Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a...
Thursday 03.30.17
Skill/Strength/Buy-in: 20 min to find best Clean and Jerk WOD: In 8 minutes: 800m run AMRAP: Ground to Overhead (60-70% 1 RM Clean and Jerk) Use a weight you can touch and go for most reps. Score is total ground to overhead reps completed. HAPPY...
Wednesday 03.29.17
Skill/Strength/Buy-in: Rope Climb review Partner WOD: 50-40-30-20-10 Wall Ball Shots Slam Balls Burpees *2 Rope Climbs each after every round HAPPY WODDING!!
Tuesday 03.28.17
Skill/Strength/Buy-in: Durante Core 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10-second Hollow Hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. WOD: Tabata Barbell Tabata...
Monday 03.27.17
Skill/Strength/Buy-in: Weighted Dips 5-5-5 WOD: 1/2 Murph {20 min cap} Performed as Chipper 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed by enemy forces during a...
Friday 03.24.17
Skill/Strength/Buy-in: Movement review WOD: 17.5 10RFT 9 Thrusters 95/65 35 Double-unders 40min TC HAPPY WODDING!!
Thursday 03.23.17
Skill/Strength/Buy-in: Double-under practice Flight Simulator WOD: 21-15-9 Dumbbell Thrusters 55/35 Dumbbell Walking Lunges *every time you drop dumbbells, perform 3 Burpees HAPPY WODDING!!
Wednesday 03.22.17
Skill/Strength/Buy-in: Shoulder to Overhead Cycling 5 sets of 5 WOD: 5RFT 15 KBS 10 Burpees 5 Squat Cleans HAPPY WODDING!!
Tuesday 03.21.17
Skill/Strength/Buy-in: Snatch practice WOD: AMRAP 15 10 Box Jumps 10 Deadlifts 185/135 10 Pull-ups HAPPY WODDING!!
Monday 03.20.17
Skill/Strength/Buy-in: Overhead Squat Build to your best set of 7 WOD: 50 Thrusters 40 V-ups 30 Pistols 20 Sumo Deadlift High-pulls 10 Handstand Push-Ups HAPPY WODDING!!