Workout of the Day

2013-06-01 – Workout

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Airdyne (Calories) 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… Read more »

2013-05-31 – Workout

Strength 4 Rounds GHD SIT UP x 8-20 ROPE CLIMB no feet x 2 (Rx) or (work on footwork technique for wods) Good Morning (light to medium) x 10   WOD For time: 800m Run  50 Burpee Pull Up 30 Power Clean 155/115 or 60-70% max Airdyne 40/30 calories

2013-05-29 – Workout

Strength 12 min Cap complete anyway possible Skin the Cat x 6 Tuck Hold/ L-sit on parallette (accumulate 3 min Rx or 2 min Intermediate) Chin over the bar hold (accumulate 3min Rx or 2 min Intermediate) WOD For time: *20 Deadlifts, 275# (185#) Airdyne 20/14 Kcal 20 Kettlebell swings, 55/35 Airdyne 20/14 Kcal *20 Front Squats,… Read more »

2013-05-28 – Workout

Strength Seated Press  5 sets 6 Reps WOD Power Annie 50*40*30*20*10 **Double Under     Anchored Sit up *10 Power Snatch 115/80 between each transition 50-40-30-20-10 total=40 reps **sub 2x singles  

2013-05-27 – Workout

“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… Read more »

2013-05-26 – Workout

WOD 8 min Amrap 3 clean 155/110 6 Handstand Push Up 9 Kb Swing Rest 5 min 8  min Amrap 15 GHD sit up 30 Double Under 50' Bear Crawl Rest 5 min 8 min Amrap .5/.4 mile Airdyne 10 Shoulder to OH 135/95 Count total reps done across all 3 mini wods  

2013-05-25 – Workout

Partner WOD For Time Run 1 mile  together then  alternating every 60 seconds between exercises complete the following as a team (pick up where you partner left off) ( if you finsih one exercise then you may both work on the final exercies at the same time) 100 Bupees (shared reps) 150 Wall Ball (shared… Read more »

2013-05-24 – Workout

Strength 4 Rounds Alternate between  Weighted Good Mornings x 8 Reps Bulgarian Split Squat x 8 reps each leg (use dumbbells or KB)   WOD (5) 3 min cycles rest 2 min between cycle 20/14 Kcal Airdyne Max rep Pull Up Record total pull ups from all 5 cycles

2013-05-23 – Workout

Strength 4 Cycles Max Effort 3 REP Bench Press then partition any way you want Floor Wipers x 40  Hollow Rock x 80   WOD 21-15-9 Power Snatch 115/80 Ring Dip (*watch your FULL ROM)